CrossFit Sudbury – 20012016

WOD
admin -
January 19, 2016

Hey Friends!

Front Squat tests looked pretty good!  I sadly didn’t PR, though I might try again on Thursday, we’ll see how things go.  I did, however, feel super confident with 275, which there is no way I would have said before, so I’m still super happy with things.

How did you guys do?

Weightlifting Club’s new cycle started tonight!  Looks like a good crew is going to be there!

Reminder – We’re closed on Saturday as we’re hosting the OWA’s “First Start Project”.  Sorry for the inconvenience – but get outside and enjoy the nice day! :)

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WARM UP

Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Context: Practice

STRENGTH

Clean
Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

7 X 1
Can also be performed as a Pause Clean. Ask your coach. 4 of 14 (increase weight from Saturday – approximately 80% of max, 7 sets of 1 rep, “across,” same weight for each set)

SUPER SET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.
7 X 3
Superset with cleans

METCON

Samwise
For time
Row (Performance: 400m, Athletic*: 300m, Health: 200m)
20 Clean & Jerks (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
Row (Performance: 400m, Athletic*: 300m, Health: 200m)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4:30 – 8 minutes

Coaching Tips: Be wary of going hard on the first row (unless you want a really tough workout). Pace it so that you can get after the clean and jerks right away. As you approach the end of the clean and jerks, speed up and then hit the last row with gusto.

OPTIONAL CASH OUT

Cash Out – 14.3 Styles
3 Rounds:
15 deadlifts
15 box jumps

COOL DOWN

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