CrossFit Sudbury – 15032016

CrossFit Sudbury
admin -
March 14, 2016

Hey Friends!

Looks like we’re in for some rain and slightly colder weather… no big deal, you know what that rain is going to do?  Clean all the dirt off the back laneway/running area, and then, once the weather comes back up again, we can RUN!  Yesssssss.  We’ll be able to see if all that TrueForm running has paid off (you’ve tried out the Trueform, right???)

If you haven’t gotten your Open score in, it’s too late :(  Doesn’t mean you can’t come in and still do the WODs though!  Saturdays have been pretty awesome so far, Rick has taken some phenomenal photos, and people have pumped out some epic performances on the WODs.  2 more to go – let’s keep riding the results train!  Also – we’ll be showing the WOD reveal in the front again on Thursday night, so come on out and bring some brown pops!

[av_video src=’https://www.youtube.com/watch?v=MNCzSfv4hX8′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-23dm0u’]

WARM UP

Context – Mental Toughness
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

SKILL PRACTICE WARM UP

Weighted Pull Up
Use a band and some kettlebells, plates, dumbbells, etc to add weight to your pull up. NO kipping at all.
3 X 1
Spend 8 Minutes working up to a max weighted pull up. No kipping.

METCON

Six Shooter
For Time, 6 rounds
6 Left pistol (Performance: 35lb / Athletic*: 15lb / one legged box squat)
6 Right pistol (same)
6 weighted pull up – kipping allowed (Performance: 35lb / Athletic: 15lb / Health: band assisted)
200m run OR 60 double unders / 120 single unders

Scaling Guide: 14 – 20 minutes (24 min time cap).

Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.). If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it. Use the same kettlebell / dumbbell for the weighted pull-ups. Both running and jumping rope (including singles) are “Rx”. Choose the fastest option.

ACTIVE COOL DOWN

Spend 1 Minute walking with one KB by your side and another (or a DB) overhead. Switch hands for another minute.

COOL DOWN

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