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CrossFit – Tue, Oct 25

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
.

Two sets of:

Bear Crawl x 25ft forwards, 25ft backwards

Supinated Passive Hang on Pull-up Bar x 30 seconds

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Standing Kettlebell March x 10 steps

Weightlifting

Shoulder Press

Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 8 reps

*Sets 1-2: 90-95% of 8-RM from last week

*Sets 3-4: 85-90% of 8-RM

*Set 5: Max Reps @ 85% of 8-RM

*Note: If you do not know your 8-RM overhead press, establish an 8 rep max during these 15 mins instead of the sets and reps above.

FITNESS:

Five sets of:

Dumbbell Z-Press x 8-10 reps @ 2111

Rest 60 seconds

Band-Resisted Lat Pulldowns x 15 reps @ 1111 (rotate hands from pronated to supinated as you pull down)

Rest 60 seconds

Metcon

J.T. Strict (Time)

PERFORMANCE

“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

9 Dumbbell Push Presses

9 Push-Ups

18 Mountain Climbers

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