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CrossFit – Tue, Jun 18

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 (No Measure)

Three sets of:

50 Foot Monster Walk Forward

50 Foot Monster Walk Backward

25 Banded Good Mornings

15 Wide Foot Goblet Squats (light)

Workout Prep:

Empty Barbell or Dumbbell Front Squat @ 32X1 Tempo x 5

Tempo Front Squat x 5 @ 40% Tempo Front Squat x 5 @ 50%

Weightlifting

Tempo Front Squat (1×1, 1x MAX)

Tempo Front Squat
PERFORMANCE:

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

Followed by…

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

(perform these without any tempo prescription)

FITNESS:

Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

Metcon

Nitrous (Time)

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

FITNESS:
For time:
1000 Meter Row
50 Dumbbell Thrusters

“Nitrous” (Time)

.

For time:

1000 Meter Row

50 Dumbbell Thrusters

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