CrossFit Sudbury – 08022016

WOD
admin -
February 7, 2016

Hey Friends!

Epic weekend!  James didn’t have the result he was hoping for at Winterlift (didn’t make his clean and jerks), but he wasn’t alone (5 of 9 of the people in his weight class missed all their clean and jerks!), and he’s learned some lessons, and is focused and excited for the LU meet.  Every day can’t be the best day, sadly, but we’ve got lots of good and better days in the future :)

I hope you guys had an awesome weekend and enjoyed the cleans on the weekend.  They’re common in the Open and all this practice is hopefully going to pay off in the long run.  Also – the PR’s should be nice, haha

Check out Jubba’s video about his info

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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!)

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.

6 X 2
11 of 14 (same weight as Saturday – approximately 90% of max, 6 sets of 2 reps, “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.
6 X 4

METCON

Times Like These
7 minute AMRAP (as many rounds as possible)
7 toes-to-bar
30′ walking lunge
14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26b)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, Scale Up: overhead lunge with kettlebell.

Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.

OPTIONAL CASH OUT

Cash Out – DB Thruster/DU
3 Rounds for time:
10 DB Thrusters
60 Double Unders

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
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