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

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″)