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CrossFit – Thu, Jun 27

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)

Med Ball Thoracic Opener x 10

Three sets of:

50 Foot Banded Monster Walk Forward/Backward

50 Foot Banded Monster Walk Left/Right

10 Banded Kang Squats

10 Wide Foot Goblet Squats (light)

Workout Prep:

Empty Barbell:

Behind the head front rack stretch x 20 sec

Front Squat x 5 with a 3 sec hold at bottom

Front Squat x 5 @ 32X1

Front Squat x 5 no tempo

Weightlifting

Front Squat (4×1)

Every 3 minutes, for 12 minutes (4 sets):

Front Squat x 1 rep @ 90-95%

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Bent-Over Dumbbell Flyes x 15 reps

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times:

20/15 Calories of Assault Bike

20 Alternating Pistols

9 Box Jump-Overs (30″/24″)

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times:

20/15 Calories of Assault Bike

16 Alternating Cossack Squats

8 Box Step-Overs with Dumbbells

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