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CrossFit – Tue, Dec 5

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
.

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Weightlifting

Tempo Front Squat (1X1)

Tempo Front Squat
Build to today’s 1-RM Tempo Front Squat @ 32X1

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

FITNESS:

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

Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)

9 Toes to Bar

6 Kettlebell Push Presses (24/16 kg KBs)

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