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CrossFit – Wed, Jan 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:

Row x 300 meters

Banded Good Morning x 15 reps

Side Plank x 30 seconds per side

Two sets of:

Broad Jump x 3 reps

Kettlebell Romanian Deadlift x 6 reps

Kettlebell Swing x 12 reps

Weightlifting

Deadlift

Every 3 minutes, for 12 minutes (4 sets) of:

Deadlifts x 12 reps @ 70% of 1-RM

Rest 30 seconds

Weighted Prayer Stretch x 60 seconds

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.

FITNESS:

Barbell Hip Thrust | Fitness

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

Station 1 – Barbell Hip Thrusts x 8 reps @ 2112

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 18 minutes (3 sets) for times:

500/400 Meter Row

20 Pull-Ups

15 Deadlifts (225/155 lbs)
.

FITNESS:

Every 6 minutes, for 18 minutes (3 sets) for times:

500/400 Meter Row

20 Double Kettlebell Sumo Deadlifts

10 Strict Pull-Ups

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