MONDAY, 12/23/19

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)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (AMRAP – Reps)

FITNESS:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Kettlebell Swings

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Metcon (AMRAP – Reps)

PERFORMANCE:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Note scores for each movement in each set:

*Set 1 – 36/14 = 50

*Set 2 – 35/13 = 48

*Set 3 – 29/13 = 42

*Set 4 – 28/12 = 40

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