CrossFit Sudbury – Training – 22092015

CrossFit SudburyWOD
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September 21, 2015

Hey Folks!

My legs are DONE hahah.  Doing a little extra set me back a bit on that WOD, but it was one to write down for the future ;)

So we should start putting teams together for the CF24 event.  We’ll need to group into 3-6 people per “team”.  If you want the WODs to be less intense, have more people on your team.  Ultimately it’s for charity (Special Olympics Canada) and I’m not sure how or if they’re keeping score.  Either way it’ll be a blast!  ALSO keep in mind, you don’t HAVE to do all 24 hours, you can always do some, take a break, then continue, or just commit to X amount of hours.

Group your teams together and then we’ll get registered! :)

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WARM UP

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

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

Jerk EMOM
Every Minute for 10 Minutes peform:
1 Jerk @ ~75% of your 1RM

METCON

10-1 SB/BJ/SU
10-1 for time, of each:
Slam Balls
Box Jumps
Sit ups

i.e. 10 Slam Balls, 10 box jumps, 10 sit ups, 9 slam balls, 9 box jumps…

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
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