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THURSDAY, 5/20/21

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)

One Set of:

Sumo Stance Squats x 3 @3333 tempo

Regular Stance Squats x 3 @3333 tempo

Narrow Stance Toes Forward Squats x 3 @3333 tempo

Three Sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)

Rest as needed

Strength/Skill

Every 2 minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (50/35 lbs)

10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Dumbbell Push Presses (50/35 lbs)
FITNESS:

Complete as many rounds and reps as possible in 5 minutes of:

20 Mountain Climbers

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Dumbbell Push Presses (50/35 lbs)

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