CrossFit Sudbury – 18022016

WOD
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February 17, 2016

Hey Friends!

So the new Push Press cycle has started and I really like the superset.  I’ve been finding I get CRAZY sore after we do any kind of weighted walking lunges or lunges.  Do you guys find the same thing?  I suppose it’s like doing weighted pistols, but with a healthy spine position.  Ask your coach if you’re confused about the split squat/lunge or if you feel like it isn’t difficult enough/too difficult.

Keep up the great work guys!  Oh and also – make sure you get a bet in on when baby ball is born!  It’s only 2 bucks for a guess and the more people that bet the better the pot for the eventual winner! :)

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WARM UP

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

SKILL PRACTICE WARM UP

Spend 8 minutes on GHD sit ups and/or strict toes to bar progressions. If you have a rack with a pull up bar, you can put a barbell in the rack and create a modified stall bar set up and really challenge yourself.

METCON

Open 12.3
18 minutes AMRAP (as many rounds as possible):
15 Box Jumps (Men: 24” / Women: 20”)
12 Push Press (Men: 115lb / Women: 75 lbs)
9 Toes-To-Bars

*Women’s “As Prescribed” weights and reps (Rx)
**Masters men 55+ 95lbs and 20in box, Masters women 55+ 55lbs and a 20in box.
Scaling Guide: 5-10 rounds

Jump up and step downs are encouraged! Pace this one by breaking up the movements in the middle of the sets, and avoid resting between movements as much as possible. Keep the first 2-3 rounds conservative on pace and then speed up so you can get a ‘negative split’. DOn’t let your hands tear!

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
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