CrossFit Sudbury – 02022016

WOD
admin -
February 1, 2016

Hey Friends!

Sorry about the late post – I got caught up doing admin stuff here at the clinic/gym and lost track of time.  Hope the cleans went well for you guys!  From what I’ve seen, a lot of you are performing well and all those little tips and tweaks to your technique are paying off.  Remember – put the work in now getting the lifts right and later you won’t have technique flaws limiting your ability to progress.  It’s WAY harder to dial things back to work on technique than it is to learn them right the first time.

Worth checking out – Robin Sharma has some short podcasts up on iTunes  Check them out – they’re short and have some inspiring stuff and some actionable stuff.

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WARM UP

Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

SKILL PRACTICE WARM UP

Box Jump – For Height
Spend 6 minutes working up to a max height box jump.

METCON

Backwards Christine Takes A Break
For Time, 3 rounds
12 deadlifts (Performance: 225lbs, Athletic*: 145lbs, Health: 85lbs)
21 box jumps (Performance: 24”, Athletic*: 20”, Health: 12”) – Step ups allowed today.
500m row
1 min rest*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: Scaling Guide: 10 – 17 minutes. Scale up – Use the axel bars (that weighs 15lbs) and do the same weight and reps.

Bonus Game Changer (for Performance/Women’s Rx* scaling only)! Only if you finish under 12 minutes (for men) or 13 minutes (for ladies), rest one minute then perform 1 minute of burpees. Log your time minus one second for each burpee performed. Log in the “notes” section, your actual time and how many burpees you performed.
If the deadlifts are heavy for you, do singles – letting the weight drop from the top every time. You can make up time on the box jumps if you go at a steady and manageable pace. The rows should be at approximately your 1000m pace. Hammer the pace on the final row to empty the tank.

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
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