THURSDAY, 6/20/19

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)

Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Strength/Skill

Back Squat (5X2)

PERFORMANCE:

Take 10 minutes to build to the weight you will use for your first set of

Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

FITNESS:

Take 10 minutes to practice a gymnastics skill of your choice.

THEN:

Three sets of:

Back Squat x 6 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamstring Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon

Little Giza (Time)

PERFORMANCE:

“Little Giza”

For time:

25 Pull-Ups

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

FITNESS:

Three rounds for time of:

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)


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