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CrossFit – Fri, Nov 3

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
.

“Barbell Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Weightlifting

Back Squat (2×6, 1×3, 1×2, 1xMAX)

Every 3:00, for 15 minutes (5 sets) of:

Back Squat

*Set 1 – 6 reps @ 70% of 1-RM

*Set 2 – 6 reps @ 80%

*Set 3 – 3 reps @ 90%

*Set 4 – 2 reps @ 95%

*Set 5 – Max Reps @ 85%

(allow only one full breath cycle at the top of each rep)

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1

Station 2 – Banded Bent-Over Rows x 10 reps @ 2012

Station 3 – Banded Biceps Curls x 20 reps @ 10X0

Station 4 – Split Squat Pulses x 40 seconds (Left Side)

Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:

*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.

*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

Metcon

The Ram (Time)

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots
FITNESS:

For time:

75 Wall Ball Shots

50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

50 Wall Ball Shots

25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

25 Wall Ball Shots

Compare results to April 24, 2023.

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