SUNDAY, 2/2/2020

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)

Banded Hamstring Pulse x 30 seconds per side

Bird Dogs x 10 reps per side

Two sets of:

Sumo Kettlebell Deadlift x 10 reps

Leg Reach x 10 reps

Hand Plank Cross Knees to Elbows x 30 seconds

Four sets (alternate sides to complete 2 sets of each):

Kettlebell Windmill x 5

Bottoms Up Kettlebell Carry x 40 yards

Weightlifting

Deadlift (1X8, 1X6, 1X4, 1X2, 8X3)

Deadlift Progressions

Every 2 minutes, for 8 minutes (4 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):

Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do

not perform these touch and go.

Push Press (3X3-5)

Overhead Progressions

Three sets of:

Push-Press x 3-5 reps

Rest as needed

Please work on cycling the barbell but keeping the push-press movement standard.

Metcon

Metcon (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

50 Double-Unders

20 Alternating Dumbbell Snatches (35/20 lbs)

Accessory Work

Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

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