Announcements
REMINDER: If you want your name or logo on the Team Mariotti 2024 t-shirt, let us know by Wednesday, July 17th!
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
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Warm-up
3 Minutes Easy Bike
Three rounds of:
10/7 Calorie Bike
20 Alternating Lateral Lunges
Two sets of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings
Strength & Skill
DB Walking Lunges (Weight)
Heavy Walking Lunges | Performance & Fitness
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
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*Squatting Transition Week!
Metcon
50’s Conditioning II (Time)
PERFORMANCE:
For time:
50/35 Calorie Assault Bike
50 Box Jump-Overs (24″/20″ – step down)
50 Goblet Squats (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50/35 Calorie Assault Bike
FITNESS:
For time:
35/22 Calorie Assault Bike
35 Box Jumps with Step-Down
35 Goblet Squats
35 Box Step-Overs with Kettlebell
35/22 Calorie Assault Bike
Goal Time < 20:00
Time Cap 25:00
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups