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CrossFit – Sat, Jul 13

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

With a Partner:

*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after each exercise*

Inchworm + Scap Push Up + Push-Up x 8

Deep Squat Progressions x 4

Plank Shoulder Taps x 20

Alternating Walking Lunge x 20

Specific Warm-up

With an empty barbell perform:

5 snatch grip romanian deadlifts

5 hang muscle snatches

5 hang power snatches

5 power snatches

Have your members build to working weight for the power snatches.

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 6 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Power Snatches (95/65 lbs)

15 Box Jumps (24″/20″)

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Push-Ups

20 Kettlebell Sumo Deadlifts (48/32 kg)

FITNESS:

Complete as many rounds and reps as possible in 6 minutes of:

5 Devil’s Presses (35/20 lb DBs)

5 Dumbbell Box Step-Overs

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Dumbbell Push Presses

15 Air Squats

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Push-Ups

20 Kettlebell Sumo Deadlifts (32/24 kg)
Please record total rounds and reps for all three sets.

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