Hey Folks!
Weightlifting Club tonight! 8pm – be there or don’t be lifting awesome weights in a smooth silky way!
CF24 is only a few days away! Come on out and support Special Olympics Canada. Our gym isn’t doing too bad on the fundraising leaderboard but I know we can still climb a bunch of spots :)
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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 Pull
Perform the first and middle part of the clean. Lifting off the ground with a solid back into a nice
5 X 1 : 70-80%
Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).
This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.
5 X 1 : 70-80%
Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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