CrossFit Sudbury – 14012016

WOD
admin -
January 13, 2016

Hey Friends!

Todays workout wasn’t as bad as it looked on the whiteboard, I hope you found it that way too.  There were a lot of 1 rep max push presses going up for 2 reps today.  That’s good news, I like that. Keep up the great work everyone :)

Something to start thinking about – Airbandz!  You may have seen the poster up in the gym/clinic, but if not, here’s what you don’t know – we’re sending a “team” to perform at Airbandz!  Here’s the info:

Check out CrossFit Sudbury as we take the stage 80’s style for Community Airbandz in support of the Northern Cancer Foundation!

When: Saturday, January 30, 2016 at 7:30 p.m. (doors open at 6:30 p.m.)
Where: Laurentian University Fraser Auditorium

TICKETS ARE $ 20 Click here to buy tickets: http://bit.ly/1RJ79QF
Or contact me and I can hook you up!

If you can’t make it but want to donate that’s cool too!
Click Here http://bit.ly/1IpA8qy

[av_video src=’https://www.youtube.com/watch?v=XpSOWfFtKJE’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-9ypn4′]

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

Front Squat
6 X 2
Same weight as Sunday (or add weight to the previous week)

SUPER SET

Ring Dip
These are meant to be done strict or weighted. Only kip if you won’t make it through your strict reps.
6 X 4
Superset with Front Squats

METCON

Cherry Bomb
4 Rounds for time
12 toes-to-bar
Airdyne 30/20 Calories
Scaling Guide: 6-10 minutes

Coaching Tips: Go big on the first round of toes-to-bar (as few sets as possible). Really focus on using the bent knee-to-chest then ‘flick’ the feet up to the bar. Bend the knees on the way down as well. Straight leg toes-to-bar are to be avoided because of the slower cycle time and additional strain on the hip flexors.

OPTIONAL CASH OUT

GHD Sit ups:
3×10-15 reps
*Do 3×8 reps if you’re brand new to this movement

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
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