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CrossFit – Thu, May 18

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

If you are working on the Performance track, 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

youtube.com/watch?v=-hutN9oo-bU

If you are working on the Fitness track today, complete two sets of:

Divebomber Push-up x 10 reps

Kettlebell Suitcase Carry x 50 feet per side

Kettlebell Swing x 10 reps

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

If you are working on the Performance track, 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

youtube.com/watch?v=-hutN9oo-bU

If you are working on the Fitness track today, complete two sets of:

Divebomber Push-up x 10 reps

Kettlebell Suitcase Carry x 50 feet per side

Kettlebell Swing x 10 reps

Metcon

Olympic Enduring Power (8 Rounds for reps)

Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar (OR Strict Pull-ups)

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs) (OR KB Swings)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

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