Announcements
REMINDER ~ no classes the rest of the day today.
THURSDAY – HAPPY THANKSGIVING – 8am Workout ONLY!
FRIDAY – 8am Workout ONLY
Saturday – Regular Day
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:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettlebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Metcon
The Back 40 (Time)
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
* Compare results to June 22, 2022.
Strength/Skill
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes