CrossFit Sudbury – Squat Program Day 12 – 21102015

CrossFit SudburyWOD
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October 20, 2015

Hey Folks!

Hope the handstand workshop was a hit and you all took stuff away you can work on!  Huge thank you to Alanna D’Angelo & Kaylee Cacciotti from Happiness is Dancing for coming out and dropping some knowledge bombs on us! :)   I expect to see a lot of upside down people over the coming weeks.

Weightlifting Club continues Thursday night – It’s complimentary this week, so get in there and lift some things!  Let us know if you are interested or know someone who is!

CF24 is coming up this Saturday to Sunday!  12Noon to 12Noon – Even if you aren’t going to be around for the whole thing, come out during any of those 24 hours and do a WOD with us.  Bring in a snack, some coffee, or some epic high fives!

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WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

LONGEVITY

Front Squat
With the bar in the Front Rack position, perform a full squat. Abs tight, elbows up, heels down, knees out. Sets and reps as prescribed per the programming.
5 X 3 : 77%
Every 2 Minutes for 10 Minutes:
3 Front Squats @77%

METCON

Tabata DU/Wall Ball
Every 4 intervals alternating:
Double Unders
Wall Ball
*4 intervals of tabata double unders, 4 intervals of wall balls, 4 intervals of double unders, 4 intervals of wall balls.

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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