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SUNDAY, 7/11/21

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 of:

Incline Dumbbell Y, T, W x 5 reps

Scap Push-Ups x 10 reps

Rest as needed

Skill-Based Movement Primer

Against a 2-minute running clock:

bike/Rower for distance

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:

6 Hang Dumbbell Power Cleans (35-50/20-35 lbs)

30 Double-Unders

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:

Rope Climbs

Metcon

Metcon (4 Rounds for time)

Three sets for times of:

12 Overhead Squats (135/95 lbs)

9 Hang Snatches

6 Bar-Facing Burpees

Rest 90 seconds

THEN:

50 Pull ups

25 Burpee Box Jump overs

*FIRST 3 SCORES ARE FOR THE 3 ROUNDS AND FINAL SCORE IS TOTAL TIME AFTER FINISHING BBJO.

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