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CrossFit – Mon, May 20

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:

Farmer’s Carry x 100ft

Run x 200m

Two sets of:

Kettlebell Push Press x 5 reps each side

Kettlebell Windmills x 5 reps each side

Reverse Lunge with Kettlebell in Goblet Hold x 10 reps

Weightlifting

Deadlift (1×1)

Take 25-30 minutes to build to today’s 1-RM Deadlift

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

FITNESS:

Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

10 Push-Ups @ 10X1

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Push-Ups @ 10X1

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