SUNDAY, 9/15/19

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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Strength/Skill

Gymnastic Skills & Drills

Two sets of:

Box Jump-Up to Full Support on Rings x 5 reps

OR Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)

Barbell Cycling

Two sets for max reps each of:

Power Snatch x 30 seconds

Rest 60 seconds

Squat Cleans x 30 seconds

Rest 30 seconds

Shoulder to Overhead x 30 seconds

Rest 2 minutes

Suggested loading: 135-85/95-55

Metcon

Metcon (Time)

Short & Sweet Conditioning

Three rounds for time of:

15 GHD Sit-Ups/anchored sit ups

60 Double-Unders or 120 singles


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