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FRIDAY, 2/21/2020

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)

Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps

if doing FITNESS:

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps

OR

if doing PERFORMANCE:

Barbell Complex Warm-Up

Weightlifting

Hang Clean (10 X 1+1)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75 lbs)

FITNESS:

For time:

1000 Meter Row

50 Walking Lunges with Farmer’s Carry

25 Strict Pull-Ups

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