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CrossFit – Fri, May 19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Farmer’s Carry x 200m

Two sets of:

Deadbug x 30 seconds

Kettlebell Side-Bend x 10 reps per side

Prone Plank x 30 seconds

Double Kettlebell Sumo Deadlift x 10 reps

Metcon

Metcon

PERFORMANCE | Posterior Chain Death Sets:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 6 Bar Muscle-Ups

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

FITNESS |Posterior Chain Death Sets:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts

Minute 2 – 16 Walking Lunges with Farmer’s Carry

Minute 3 – 8 Ab-Wheel Rollouts @ 2121

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

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