CrossFit Sudbury – 12012016

WOD
admin -
January 11, 2016

Hey Friends!

Good session in the books!  Tomorrow (Tuesday) night James is going to teach everyone the ins and outs (ups and downs?) of Weightlifting from 8pm-9:30pm.  If you can make it out, do it – it should be a good way to get your feel for the lifts!

Thanks for being awesome and helpful for the Monday 6pm class – A little cooperation and being helpful goes a long way in making the class run smoother – which means a better experience for you guys too!

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WARM UP

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

SKILL PRACTICE WARM UP

For 10 minutes perform 1 right hand Turkish Get up, 1 left hand, then a small set of hollow rocks.  Plan on doing 2-4 sets.

METCON

Shaggin’ Wagon
17 minute AMRAP (as many rounds as possible)
1000m row, 1 min restthen max rounds:
12 bar facing burpees
10 front squats (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
Chest-to-bar pull-ups (Performance: 8 / Athletic: 6* / Health: 6 ring rows)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds. Scale Up: 155/105 bar and 6/4 bar muscle ups instead of pull ups

Coaching Tips: Go hard on the row and log it as its own benchmark. One minute is not much rest after an all out 1000m, so expect the first round to feel pretty tough. Pace this first round a bit to get a bit of recovery, and then accelerate once you know how your body is doing. Avoid crushing yourself on the burpees so that you can do the front squats unbroken or in as few sets a possible.

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
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