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CrossFit – Sat, Nov 19

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
.

Sumo Stance Squats x 3 @3333 tempo

Regular Stance Squats x 3 @3333 tempo

Narrow Stance Toes Forward Squats x 3 @3333 tempo

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)

Rest as needed

Metcon

Metcon (3 Rounds for reps)

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

15 Calories of Rowing, Ski Erg or Assault Bike

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00…

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

15 Calories of Rowing, Ski Erg or Assault Bike

5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

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

15 Calories of Rowing, Ski Erg or Assault Bike

12 Front-Racked Dumbbell Lunges

9 Dumbbell Push Presses

Compare results to May 14, 2022.

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