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CrossFit – Thu, Jul 4

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 (No Measure)

200-meter easy jog into …

50′ Waiters Carry (Right)

10 Single Arm Dumbbell Press (Right)

50′ Waiters Carry (Left)

10 Single Arm Dumbbell Press (Left)

10 Dumbbell Goblet Squats

5 Single Arm Dumbbell Squat Cleans (Left)

5 Burpees

5 Single Arm Dumbbell Squat Cleans (Right)

Lumberjack Prep:

With an empty barbell complete:

7 Deadlifts

7 Back Squats

7 Overhead Squats

Build to the deadlift and overhead squat weight you plan to use in the workout then complete the following:

10 Kettlebell swings

5 Deadlifts @ prescribed weight

10 Kipping Swings

5 Overhead Squats @ prescribed weight

5 Pull Ups

10 Box Jumps

5 Chest to Bar Pull-Ups

Metcon

Lumberjack 20 (Time)

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
.

FITNESS:

For time:

20 Deadlifts or KB Deadlifts

200-meter Run

20 Kettlebell Swings

200-meter Run

20 Overhead Squats

200-meter Run

20 Burpees

200-meter Run

10 Strict Pull-ups

200-meter Run

20 Step-Ups

200-meter Run

20 Dumbbell Squat cleans

200-meter Run

Goal < 30:00
Time Cap 35:00

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