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CrossFit – Thu, Oct 17

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

Three Rounds:

Wall Figure 4 x :30 / Leg

Weighted Wall Sit (w/wall ball) x :60

Tall Ball Slam x 10

Medball Squeeze March x 10 / Leg

With an Empty Barbell:

Halting Clean Deadlift x 5

Clean High Pull x 5

Slow Pull Muscle Clean x 5

2 Power Cleans + 2 Cleans + 2 Front Squats

Weightlifting

Clean Complex (Weight)

Six sets, of:

2 Power Cleans + 2 Cleans + 2 Front Squats

Rest 2:30 between sets. Start at 55-60% of your 1-RM Power Clean and build from there.
FITNESS:

Three to Four sets of:

10 Bulgarian Goat Bag Swings

10 Single-Arm Kettlebell Presses (each arm)

10 Alternating Reverse Lunges with Goblet Hold

10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Metcon

Intervals (4 Rounds for time)

PERFORMANCE:

4 sets, each for time, of:

500 Meter Row

10 Bar-Facing Burpees

5 Cleans (185/125 lbs)

Rest 1:30 between sets

FITNESS:

Four sets, each for time, of:

500 Meter Row or Ski Erg

15 Dumbbell Burpee Deadlifts

Rest 1:30 between sets

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