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CrossFit – Thu, Jan 25

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
.

Row x 500m, nasal breathing only

Two sets of:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Hang Clean and Jerk (8 x (1+1))

Every 2 minutes, for 16 minutes (8 sets) of:

Clean from 2″ Below the Knee + Jerk

(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20/15 Calories of Assault Bike

10 Box Jumps (30″/24″; jump up, step down)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

20/15 Calories of Assault Bike

10 Box Jumps or Step-Ups

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