CrossFit Sudbury – 16022016

WOD
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February 15, 2016

Hey Friends!

Awesome long weekend!  Family day was pretty darn awesome too.  The cleans were looking great, as were the pain faces while banging out wall balls and toes to bar on todays WOD.

The Open is getting closer and closer!  If you’re interested in signing up officially to see how you stack up, head over to games.crossfit.com, whereas if you’d like to partake in the fun just at CFSuds, it is highly encouraged.  EVERYONE will get someone to judge their performance (in a friendly way of course!), count their reps, and be on stand-by for an epic high five immediately post-WOD.  Other than attempting things you may not have tried yet, challenging yourself, having a blast with friends and really being immersed in the community at our gym, having someone else count your reps is quite the luxury… I’m just sayin’.  We’ll be making a big deal of things on Saturdays from February 27th-March 12th.  It’ll be fun.  We’re also looking into getting some special “Open competitor” T shirts for those interested :)  Let us know if you’re interested and want a t shirt (for everyone participating, not just “official” competitors).

BUT FIRST – We’re going to have our own “Winter WOD fun day” next Saturday!  It’ll be during Open gym (9-12) and will consist of various challenged/workouts.  Ideally folks should be budgeting the full 3 hours for everything, maybe some extra time for afterwards hot chocolate and warm cider.  It’s supposed to be a warm day, so get in and have some fun!

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WARM UP

Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

SKILL PRACTICE WARM UP

Power Snatch
3 X 1
Spend 8 min working up to a challenging power snatch. Plan on hitting that weight for 2-3 sets.

METCON

Red Fleetside
For time. Performance / Athletic*: 4 rounds, Health 3 rounds:
7 power snatch (Performance: 95 / Athletic: 65* / Health: 35lb American kb swing)
7 push press (same barbell/dumbbell push presses)
100m (or 20′ out 20′ back x 6) bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 20lb dumbbells)
14 burpee over bar (lateral)
1 min restScaling Guide: 16-22 minutes. Scale Up: 115/75lb snatch

Avoid the press out on the power snatches, and really use the hips to get the bar overhead. Catch the bar with a proper ‘dip’ (as opposed to a muscle snatch with a press out); this will save the shoulders for the dumbbell push presses. Fingers in the holes or hands under the bottom of the plates are both acceptable for the farmer carries. The burpees over the bar are lateral, so no clap or hip extension is required; but both feet must to leave the ground at the same time.

OPTIONAL CASH OUT

Cash Out – Kettlebell/Toes To Bar
4 Rounds:
30 seconds KB swings
30 seconds Toes to bar

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
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