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SUNDAY, 10/24/21

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 for max reps of:

30 seconds of Strict Pronated-Grip Pull-Ups (use band if needed)

Rest 15 seconds

30 seconds of GHD Hip Extensions

Rest 45 seconds

30 seconds Strict Supinated-Grip Pull-Ups (use band if needed)

Rest 15 seconds

30 seconds of Sumo Stance Kettlebell Deadlift (weight is up to the athlete)

Rest 45 seconds

30 seconds of Ring Rows

Rest 15 seconds

90 seconds of Side Planks (45 seconds each)

Rest 45 seconds”

Weightlifting

Power Clean (6 x (1+1))

Every two minutes, for 12 minutes (6 sets):

Power Clean + Hang Clean @ 65-75%

Metcon

Metcon (Time)

For time:

10-8-6-4-2 reps of:

Wall Walks

Thrusters (135-95/95-65 lb.)

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