SATURDAY, 1/4/20

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)

Pronated Grip Static Hang x 60 seconds (accumulated, if needed)

Spend 5-10 minutes on Pre-Run Warm-Up Drills

Scapular Pull-Ups x 10-15 reps

Two or Three Sets:

Bear Crawl x 20 yards

DB Front Squats x 10

Donkey Kicks x 5-10 (try to find your balance point)

Metcon

Metcon (Time)

FITNESS:

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings

400 Meter Run*

75 Barbell Thrusters

400 Meter Run

50 Strict Pull-Ups

400 Meter Run

75 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

Metcon (Time)

PERFORMANCE:

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (20/15 kg)

400 Meter Run

100 Pull-Ups

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

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