Hey Friends!
SO it’s friday already! That was a quick week. They always seem to begin slowly and then all of a sudden they’re over. This weekend we’re closed on Saturday for the First Start Project, but we’ll be open for our normally scheduled hours on Sunday. Get outside on Saturday and recharge those batteries (figuratively) and then come in Sunday and smash the WOD :)
We’ve got some new shirts in the gym and now we’re offering a CrossFit Sudbury beanie (thanks to Tammy, Colin and some other folks for asking for them!) – I didn’t order a huge quantity, so if you want one, try to get in there and pick one up sooner rather than later.
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WARM UP
Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
Context: Practice
Overhead Squat
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).
https://www.youtube.com/watch?v=i3VMBdEBB7c
1 X 3
Spend 10 Minutes working up to a heavy 3 rep Overhead Squat. If you missed testing your Front Squat – do it today.
Rolling On Dubs
For time
22 overhead squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs or 65lb front squat)
1000m row* (Health: 500m row)
22 back squats (Same)
500m* row
22 ‘air’ squats
250m row*
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 9-14 minutes. Scale up to 155/105lbs
Coaching Tips: As usual, there is no rack for this one (overhead squat and back squats must be picked up from the floor). If you cannot do overhead squat due to joint issues but you are strong enough, progress back one step and do front squats but keep the load up (scaling up a bit is also an option in this case). Resting the bar on the back can be a way to get a bit of rest without having to pick the bar up off the floor. Ideally, the bar should only be ‘rested’ once or maybe twice.
Pace the first row so that you can get after the back squats right away. Push harder on the second row because the air squats should be fairly easy. Use a bit more arm pull on the last 50m or so to save the legs. Go all out on the last row. Make sure you hit full depth AND full extension on these squats! Fully open hips at the top; it is a must.
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
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