CrossFit Odyssey – CrossFit
8 AM AND 10AM CLASSES ONLY!
CLOSED REST OF DAY!
MERRY CHRISTMAS!
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-up (No Measure)
.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Weightlifting
Deadlift (5X2)
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 2 reps
*Sets 1-2: 80-85%
*Sets 3-4: 85%
*Set 5: 85-90%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Prone Lying Leg Curls x 25-30 reps @ 1010
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 4 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Metcon
Metcon (2 Rounds for time)
Every 8 minutes, for 16 minutes (2 sets) for times:
60/40 Calories of Assault Bike
30 Walking Lunges with KB Farmer’s Carry (32/24 kg)
15 Burpee Box Jump-Overs (24″/20″)