Hey Folks!
Awesome work today folks! It was a great example of balancing challenging yourself, with scaling appropriately. Considering the time cap at the games was 10 Minutes, I don’t know many of us that did that properly – but it was a good challenge!
Keep it up!
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WARM UP
Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
Deadlift/Box Jump EMOM
Every minute on the Minute for 10 minutes perform:
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24
Can You Hold It?
5 Rounds for Time:
10 Russian Kettlebell Swings 70/50
10 Wall Balls 20/14
10 Toes to Bar
10 Russian Kettlebell Swings 70/50
10 Wall Balls 20/14
10 Toes to Bar
*Performance Bonus/Rx+ – do all sets unbroken!
Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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