CrossFit Sudbury – Squat Program day 17 – 28102015

CrossFit SudburyWOD
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October 27, 2015

Hey Folks!

I hope some Folks made it out to the weightlifting club and are pumped for the next 6 weeks of violent hip extension and improved flexibility.  As you start to develop those skills you’ll quickly notice how well it transfers over to almost everything that involves athletic movement.

Let’s keep up the great work and make sure we’re doing our mobility – the weights are starting to get a little heavier and volume will be going up a bit, so make sure you’re balancing out the time spend winding yourself up, and the time spend loosening yourself out.

[av_video src=’https://www.youtube.com/watch?v=1-Fd_4oihH0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2ywpxu’]

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

Overhead Squat
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).

https://www.youtube.com/watch?v=i3VMBdEBB7c

5 X 3
E2MOM-10:
3 Overhead Squats @80% of your Snatch 1RM.

If it feels really easy – Pause in the bottom for 3 seconds on each squat.

METCON

RopeClimbs And Running AMRAP
AMRAP 10 minutes:
Ascending Latter of rope climbs 1,2,3,…
200m Run

*Sub 10 Calories on the air dyne if it’s ungodly cold outside.

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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