CrossFit Sudbury – 22022016

CrossFit SudburyWOD
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February 21, 2016

Hey Friends!

Another great weekend in the books!  WinterWOD was super fun, we were lucky to have a decently warm day and some fun loving folks out to build igloos and do some outdoor “sled” pushing.  This’ll be something worth doing again next year, with a bit more planning and heads up :)  A little tough since we’re slave to the weather for it, but worth trying that’s for sure!

This week is going to see the intro of the first OPEN WOD on February 25th, which you can do any time after that, though we’ll be encouraging people to come out on Saturday’s to enjoy the community and fun atmosphere we’ll have set up in the gym!

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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

Spend 10 min working up to a challenging squat snatch plus overhead squat. Plan on hitting that weight for 2-3 sets.
Snatch
Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.
3 X 1
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).

3 X 1

METCON

Divergent
16 minute AMRAP (as many rounds as possible):
2 Rounds of:
3 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)
3 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)
Chest-to-Bar Pull-Ups (Performance: 9, Athletic*:6, Health: 6 with a band)
40 Double Unders
10 BurpeesThen – Rest 1 Minute.
Scaling Guide: 2 – 4 Rounds (Which is really 4 – 8 rounds)

The workout is two rounds of the same movements followed by a minute rest. Try and keep a steady pace through the first round, and then pick up the pace in the second round since you will get that minute rest. If range of motion (squatting below parallel, etc.) is a big issue with your overhead squat, scale to squat cleans and a front squat – this will let you use more weight and get a much better workout.

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
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