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CrossFit – Mon, Feb 5

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
.

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Weightlifting

Front Squat (1X1)

Take 20-24 minutes to build to today’s 1-RM Front Squat

Compare results to September 6, 2023.

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 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 November 3, 2023.

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