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FRIDY, 6/18/21

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)

Two Sets:

Grab a 15-35 lbs plate and complete the following with nasal breathing only…

Overhead Carry x 25′

Goblet Squat x 10 reps (slow and controlled)

Farmers Carry x 25′ (right)

Overhead Squat x 8 reps

Farmers Carry x 25′ (left)

Ground to Overhead x 6 reps

Rest as needed (or don’t rest if not needed)

Strength/Skill

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

Metcon

Metcon (Time)

For time:

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run
FITNESS:

Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

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