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CrossFit – Thu, Feb 8

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

Bottom of Squat Goblet Hold x 30 seconds

Dumbbell Side Bend x 15 reps per side

Dumbbell Suitcase Carry x 50ft per side

Dumbbell Waiter’s Carry x 50ft per side

Two sets of:

Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)

Single Arm Dumbbell Thruster x 5 reps per side

Down-Up x 5

Weightlifting

Hip Thrusts (4×6)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

Barbell Row (4×6)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

400 Meter Run

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

FITNESS:

For time:

400 Meter Run

40 Single Kettlebell Sumo-Deadlifts

400 Meter Run

30 Single Kettlebell Sumo-Deadlifts

400 Meter Run

20 Single Kettlebell Sumo-Deadlifts

400 Meter Run

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