SATURDAY, 2/5/22

CrossFit Odyssey – CrossFit

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Two sets of:

Band Assisted Hip Flexor Stretch x 45 seconds per side

Band Assisted Lat Stretch x 45 seconds per side

Three Sets:

Single Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run

Rest as needed

Complete as many rounds and reps as possible in 5 minutes of:

15 Box Jumps (24″/20″)

15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:

10 Push-Ups

20 Kettlebell Sumo Deadlifts (48/32 kg)

Four sets of:

30 second Plank

30 second Side Plank (right)

30 second Side Plank (left)

30 second Hollow Hold

60 seconds rest

Talk with a coach about your goals, get the plan to achieve them.