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CrossFit – Sat, Aug 26

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
.

20/15 Calorie Assault Bike

Two sets of:

Bodyweight Walking Lunge x 10 reps

Alternating Shoulder Taps x 20 reps

Scapular Pull-up x 10 reps

Empty Barbell Hang Power Cleans x 5

Metcon

Metcon (5 Rounds for reps)

PERFORMANCE:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Strict Pull-Ups

60 seconds of Hang Power Cleans (135/95 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

FITNESS:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Strict Pull-Ups

60 seconds of Kettlebell Swings

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

Teams get one bike, one pull-up bar, one barbell/kettlebell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories cycled and reps completed).

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