CrossFit Sudbury – 02032016

WOD
admin -
March 1, 2016

Hey Friends!

Lunges – I know, your bum finally recovered only to become sore again!  But, it isn’t likely that there will be lunges in the next Open WOD, so we should be ok moving forward.  Besides, a little hair of the dog that bit you always helps with recovery! ;)

Weekly Challenge!  Not many people got it in last week, and I think that was my fault for not being clear about the “rules” surrounding it.  We’re going to reward the top male and female performers of the weekly challenges, BUT, to be eligible, you need to complete ALL FIVE of them.  Sneaky sneaky.  So, since it’s partially my fault for not putting that in there before – You have until the 7th at 8pm to complete both last weeks and this weeks challenges to catch up.  But after that, only the people who have completed them, will be eligible for the epic prizes (they’ll be better prizes than a 6 inch cold cut trio and 2 quick picks for the lotto 649, I swear!)

Also -Lulu Lemon is here this Saturday, and since the front will be ridiculously busy, we’re going to have Folks come in through the back door.  We’ll put up a sign and have a little “boots off” area set up.  Hopefully 16.2 requires less room per athlete!

[av_video src=’https://www.youtube.com/watch?v=Fxr2_fu6M98′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-21qo2d’]

WARM UP

Context – Practice
Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

STRENGTH

Push Press
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.
6 X 2 @ 70%
Session 5/14.

SUPER SET

Split Squat
In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).
6 X 4

METCON

Hurt
7 minute AMRAP (as many rounds as possible)
12 burpees
8 thrusters (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
6 Chest-to-Bar Pull-ups* (Health: jumping pull-ups)

Scaling Guide: 2.5 – 5 rounds, Scale Up: 53/35lb kb thruster, 8 c2b pull-ups

Scale this so it’s a “gasser” or requires a high cardio demand (versus muscular fatigue). Try to avoid using your shoulders on the burpees. Your shoulders will be the first thing to go otherwise. Do the thrusters unbroken (rest in the front rack if needed) and use the burpees to pace the WOD. DON’T TEAR YOUR HANDS.

OPTIONAL CASH OUT

Cash Out – Skipping Planks
3 Rounds:
1 Minute skipping
1 Minute plank

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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