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CrossFit – Wed, Nov 23

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

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