MONDAY, 12/16/19

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)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Back Squat (1X6, 1X4, 1X2, 1X1, 1X2, 1X4, 1X6)

PERFORMANCE:

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 4 reps @ 80-85%

*Set 7 – 6 reps @ 70-75%

FITNESS:

Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.

Metcon

Nitrous (Time)

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

This is a new Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!
*Compare your results to September 17, 2019. This is the first re-test of a new Invictus benchmark!

FITNESS:

For time:

1000 Meter Row

50 Dumbbell Thrusters

(also Compare your results to September 17, 2019.)

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