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CrossFit – Thu, Jan 4

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
.

Run x 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swings x 10 reps

10 Empty Barbell Romanian Deadlifts

5 Empty Barbell Hang Power Cleans or Front Squats

Metcon

Metcon (8 Rounds for weight)

PERFORMANCE:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

12 Pull-Ups

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

FITNESS:

Every 4 minutes, for 32 minutes (8 sets) for times:

400 Meter Run

16 Kettlebell Swings

8 Strict Pull-Ups

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