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CrossFit – Tue, Jul 16

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

.

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.
.

*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

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