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CrossFit – Fri, Oct 18

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

Hollow Body Hang x :30

Banded Perfect Stretch x :30 / Leg

Push-Up Negatives x :30

Distracted Ankle Pulse Mobility x :30 / Leg

Seated Banded Horizontal Rows x :30

Spend 5 minutes going through this Kipping Pull Up Progression .

Efficient Kip (hollow body to superman) x 3-5 reps

Half Kipping Toes to Bar x 3-5 reps

Kip Swings + Pull Up x 3 (elbow bend)

Kip Swings + Pull Up + Kip Swing x 3 (teaches them to push away from the bar)

Multiple Pull Ups x 3-5 reps

Metcon

AMRAP Repeats (AMRAP – Rounds and Reps)

PERFORMANCE:

Against a 7-minute running clock…

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

15 Air Squats

10 Push-Ups

5 Pull-Ups

Rest 3 minutes, and repeat for a total of four (4) sets. Pick up where you left off. Score the total number of rounds and reps completed.

FITNESS:

Against a 7-minute running clock…

Run 600 Meters

immediately followed by as many rounds and reps as possible of:

9 Air Squats

6 Push-Ups

3 Pull-Ups

Rest 3 minutes, and repeat for a total of four (4) sets. Pick up where you left off. Score the total number of rounds and reps completed.

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