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SUNDAY, 6/5/22

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 of:

Tricep Stretch x 30 seconds per arm

THEN

30 seconds Foam Roll Lats (right)

30 seconds Foam Roll Lats (left)

60 seconds T-Spine Hold on Foam Roller

Two sets of:

Plank with Forward Reach x 10 reps per arm

Plank with Lateral Reach x 10 reps per arm

Prone Plank Hold x 30 seconds

Ring-Rows x 10 reps (slow and controlled)

Strength/Skill

Pump:

Three sets of:

15 Dumbbell Bench Press

Immediately followed by…

15 Tempo Ring Rows @ 1111

Immediately followed by…

30 Seated Banded Horizontal Rows

Rest as needed

Metcon

Metcon (2 Rounds for reps)

Complete as many reps possible in 6 minutes of:

400 Meter Run

20 Burpee Box Jump Overs (24/20″”””)

10 Single Dumbbell Step Ups

20 Alternating Dumbbell Snatches

10 Toes to Rings

20 Single Arm Dumbbell Thrusters (10 each arm)

Rest 2 minutes, when the clock reaches 8:00, complete…

Complete as many reps possible in 8 minutes of:

400 Meter Run

20 Burpee Box Jump Overs

10 Single Dumbbell Step Ups

20 Alternating Dumbbell Snatches

10 Toes to Rings

20 Single Arm Dumbbell Thrusters (10 each arm)

Rest 2 minutes, when the clock reaches 18:00, complete…

Metcon (Time)

400 Meter Run

20 Burpee Box Jump Overs (24/20″”””)

10 Single Dumbbell Step Ups

20 Alternating Dumbbell Snatches

10 Toes to Rings

20 Single Arm Dumbbell Thrusters (10 each arm)

50-35/35-20 lbs

Box Step-Overs allowed

Accessory Work

Three sets of:

Hollow Hold x 30 Seconds

Alternating V-Ups x 12 each side

Tuck Hold x 60 seconds

Rest as needed

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