CrossFit Sudbury – 16112015

CrossFit SudburyWOD
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November 15, 2015

Hey Folks!

Hope you all had an awesome weekend and are stoked to squat with some solid percentages moving forward!  It was nice and busy in the gym this weekend and everyone crushed a bunch of heavy deadlifts, snatches, and some kettlebell swings and push ups (among other things)

Today is the first (technically second) day of the new programming.  Health folks, don’t freak out, you’re deadlifting today haha :) It should be a blast and a nice new challenge.  Let’s embrace it for a couple weeks before making a full opinion on it and see what happens.  Who knows, we might be getting way more fit by accident.

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WARM UP

Hip Mobility
2 Rounds:
10 dislocates, 10 Spiderman Lunges w/ Twist, 10 inch worms w/ push up, Squat therapy (check ankles out, hips out, press spine into extension, etc.)

STRENGTH

Deadlift
5 X 1
Use about 85%, if you can. Superset the deadlifts with the pull ups.

SUPER SET

Weighted Pull Up
Use a band and some kettlebells, plates, dumbbells, etc to add weight to your pull up. NO kipping at all.
5 X 3
Same weight for each set.

METCON

Clubber Lang
7 minute AMRAP (As many rounds as possible)
8 hang power cleans (Performance: 95lbs, Health*: 63lbs, Health: 35lbs)
16 wall ball (Performance: 20, Health*: 14, Health: 10)
24 double unders* (Health: 48 single unders)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-6 rounds.

Coaching Tips: Use your hips, not your arms for the Cleans! The wall balls will be the hardest part for most people, so plan on sprinting through the power cleans and the double unders so that you have more time to drop the ball a few times each round. Also, using more hip drive (and less shoulders) during the wall ball will keep your arms more fresh for double unders.

COOL DOWN

Stretch – Hamstrings, Calves, Quads
LaX Ball – Glutes, Traps

OPTIONAL CASH OUT

Cash Out – KB/Burpees
2 Rounds for total reps:
1 Minute Russian Swings
1 Minute Burpees
See you in the gym!
The CrossFit Sudbury Team
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