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CrossFit – Thu, Jun 20

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)

30 Seconds on the Bike

30 Seconds Jump Rope

30 Seconds of Box Step Ups (‘20)

30 Seconds of Rest

Rotate through this 4 x (8 Minutes)

Clean Prep:

Everyone grab a barbell

Clean Deadlift x 3 Reps

Clean High Pull x 3 Reps

Muscle Clean x 3 Reps

Shoulder Press x 3 Reps

Power Clean + Push Press x 3 Reps

Clean from ‘2 Below the Knee + Jerk x 3 Reps

Weightlifting

Clean & Jerk (Weight)

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

Record load used for the 3 sets of Russian Kettlebell Swings

Metcon

12 Minute AMRAP (AMRAP – Rounds and Reps)

Full Effort (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)

Full Victory

Complete as many rounds and reps as possible in 12 minutes of: 30 Seconds of Jump Rope

15/10 Calories of Assault Bike

10 Box Step overs (20″ box)

Goal: 4 rounds

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