CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds
50 Thrusters, 45#
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
ALL – Compare results to July 26, 2019.
Rest until relatively recovered, and then…
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.