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CrossFit – Mon, Jan 29

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
.

Two sets of:

Run x 200m

Ring Rows x 10 reps

Two sets of:

Dive-bomber push-up x 5 reps

Hang Power Snatch with an Empty Barbell x 5 reps

Empty Barbell Overhead Squats x 5 reps

Weightlifting

Hang Snatch

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Waiter’s Carry x 30 seconds each arm

Rest 45 seconds

Supine Ring or Barbell Rows x 8-10 reps @ 2111

Rest 45 seconds

L-Sit Hold x 45-60 seconds (accumulate the time)

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats*

12 Pull-Ups

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

6 Strict Pull-Ups

24 V-Ups

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