CrossFit Sudbury – Training – 29092015

CrossFit SudburyWOD
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September 28, 2015

Hey Folks!

Boom-Pow!  PR city!  Great work to pretty much everyone who wasn’t at Element this weekend (apparently, we’re pretty darn sore! haha) as I think most of you PR’d your snatch – and you deserved to as well!  Loving the hard work and smiles!

This week is looking good!

Tuesday – Bench & Pull ups and then the “Mental test” retest
Wednesday – Front Squat PR day
Thursday – Murph!
Friday – Sexy Friday!

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WARM UP

Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

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

Bench Press/Pull Up – 8 Reps – EMOM
Every Minute for 10 Minutes perform the following:
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups

METCON

14 Minute AMRAP – Mental Test WOD
Starting at 1, and adding 1 rep to your set each time until time runs out:
Clean & Jerk @70%
Burpee

i.e. 1 Clean & Jerk, 1 Burpee
2 Clean & Jerks, 2 Burpees
3 Clean & Jerks, 3 Burpees…
and so on…

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team
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