FRIDAY, 12/27/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Row Sprint Start x 10 pulls

Deadlift (5 X 2)

PERFORMANCE:

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 2 reps @ 85-90%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)

Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

Station 3 – 12 Seated Band-Resisted Rows** @ 2111

Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.

Metcon

Metcon (6 Rounds for reps)

Three sets for max calories of:

45 seconds of Assault Bike

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds

45 seconds of Front-Leaning Rest on Rings

Rest 75 seconds

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