THURSDAY, 9/12/19

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)

12-Minute Mobility for Hip Hinge Day

Three Sets of:

Assault Bike x 30 seconds

Static Hang x 30 seconds

Banded Good Mornings x 30 seconds

Rest 30 seconds

Strength/Skill

Speed Deadlift

PERFORMANCE:

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

FITNESS:

Every 90 seconds, for 12 minutes (4 sets):

Station 1 – Banded Good Mornings x 12-15 @ 30X1

Station 2 – Supine Ring Rows x 12-15 reps @ 21X1

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a super friend for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

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