CrossFit Odyssey – CrossFit

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)

Wall Slides x 8-10 reps

Y’s x 8-10 reps

Walking Lunges x 8-10 steps

Squat Therapy x 8-10 reps

T’s x 8-10 reps

Alternating Lateral Lunges x 8-10 steps

Banded Lat Pull-Downs x 8-10 reps

W’s x 8-10 reps

Alternating Bowler Lunges x 8-10 steps

Two to Three Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.

Quick Release

Burpees x 5

Rest 30-60 seconds

Weightlifting

Back Squat (1×5, 1×3, 1×1, 3×6)

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

FITNESS:

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

Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111

Station 2 – Strict Pull-Ups x Max Reps in 60 seconds

Station 3 – Kettlebell Weighted Side Bends x 30-45 seconds each side

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
FITNESS:

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (20/15 kg)

Compare results to November 25, 2020.Compare results to November 25, 2020.