Announcements
REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family!
CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
2 Rounds, of:
100 Meter Jog
15 Banded Good Mornings
10 Box Step-Ups
25-seconds each side – Side Plank
Take 5:00 and build to working Deadlift weight, then complete:
5 Deadlifts (at workout weight)
5 calorie Bike
10 Dumbbell Box Step-Overs
400 Meter Run
Metcon
The Running Dead CFO (Time)
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
FITNESS:
For time:
1600 Meter Run
100 Double Kettlebell Sumo Deadlift
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs
1600 Meter Run
*YOU MAY ALSO COMPLETE 2 ROUNDS – DIVIDING THE REPS IN HALF.