CrossFit Sudbury – Training – 11082015

CrossFit SudburyWOD
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August 10, 2015

Hey Folks!

Holy sit ups! That was a fun one though – good to get the handstand push up practice in as well as a boatload of sit ups.  Should be a good time over the next couple days.

The 80% back squat test is a good little metric for discerning what your general muscle fibre type is.  Make a note of your score and check the chart below (We’ll likely use this info in the future, wink wink, nudge nudge):

Squat test - muscle fibre type

 

Good times! :)

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WARM UP

Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

HEALTH

Health – Deadlift – 1×5

Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets

3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)

LONGEVITY

80% Back Squat Test
Warm up to 80% of your 1RM Back Squat and then perform as many reps in a single set as possible.  Keep them pretty, and leave one or so in the tank if you need to.  Failing isn’t fun for anyone.

METCON

It’s A Beauty
5 Rounds for time:
10 Calorie Airdyne
3 Power Snatch @70-75%
9 Slam Balls (heavy/40/30)
30 second plank

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
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