Hey Folks!
Good times with the Dirty Thirty today! It’s a grinder – and you guys ground it out :)
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
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.
Clean Work
Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets.
2-2-2-1-1-1
2-2-2-1-1-1
Sept 7th Fun
5 Rounds for time:
7 Toes to Bar
14 Overhead Walking lunges (45/25)
200m Ball Run
7 Toes to Bar
14 Overhead Walking lunges (45/25)
200m Ball Run
General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
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