CrossFit Sudbury – 06012016

WOD
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January 5, 2016

Hey Friends!

Shoulders like boulders!  That was a fun one!  Not sure if everyone read it as “strict” pull ups (since they were weighted), but it definitely spiced things up a bit – plus being a little stronger for next time never hurt anybody.

News – James is putting on a weightlifting clinic on the 12th @ 8pm-9:30pm – come on out and tune up that technique.  Next thing you know?  All sorts of sexy PRs!

Also – The OWA is putting on a seminar at our beautiful facility on January 23rd to teach teachers about the lifts and how to teach the fundamentals to students – Check out the link here

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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

STRENGTH

5×3 Front Squat – 13 of 15 (Same weight as Saturday, 5 sets of 3 reps, “across,” same weight for each set)

SUPER SET

5×5 strict ring dip or weighted ring dip, last set 5+ reps of kipping (5 Sets of 5 Reps – same weight across).

METCON

“MotoCrossFit”

For time:
10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)
500m Row
8 high box jumps
300m Row
6 high box jumps
100m Row
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3:30 – 8 minutes.   Scale Up: 100m sandbag run on the last round
Coaching Tips: Get through the first box jumps quickly. Pace the first row so you can go right into the next set of 8 box jumps safely. Take your time on these and see how your legs feel. Pace the 300m row accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
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