CrossFit - Thu, Oct 13 - CrossFit Odyssey

CrossFit – Thu, Oct 13

October 13, 2022
Ellie McKenzie

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
.

“General Running Warm-up”

Approximately 50 feet each of:

High Knees Over-the-fence,

forwards Over-the-fence,

backwards Bunny Hops

Suicides, remain forward facing throughout

Two set of:

“Kettlebell Deadlift Warm-up”

Deadbug x 30 seconds

Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo

Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift (8×3)

Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Hollow Hold or Rocks x 45-60 seconds

Station 3 – Strict Pull-Ups x 8-10 reps @ 2111

Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm