THURSDAY, 1/2/20

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)

Hip Internal Rotation Drills to Prepare You for Squatting

One set of:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Banded Monster Walks x 16 steps (forward)

Banded Monster Walks x 16 steps (backward)

Banded Lateral Walks x 16 steps each direction

Banded Air Squats x 15 reps @ 3111

Strength/Skill

Deadlift (1X5, 1X3, 1X1, 1X5, 1X3, 1X1)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets):

Dead Lift

*Set 1 – 5 reps @ 80%

*Set 2 – 3 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 85%

*Set 5 – 3 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2 minutes between sets.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dead Lift x 12 reps @ 20X1

Station 2 – Russian Kettlebell Swings x 30 reps

Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Toes to Bar

9 Strict Handstand Push-Ups

FITNESS:

Four rounds for time of:

21 Wall Ball Shots

15 Hanging Leg Raises or V-Ups

9 Strict Handstand Push-Ups or L-Seated DB Presses

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