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THURSDAY, 9/15/22

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)

.

Two sets of:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Two sets of:

Assault Bike x 60 seconds

Kettlebell Sumo Deadlift x 12-20 reps

Weightlifting

Deadlift (8 X 3)

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 77.5% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Banded Palloff Hold x 30 seconds each side

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

15/10 Calories of Assault Bike

10 Devil’s Presses (50/35 lb DBs)
FITNESS:

Five rounds for time of:

15/10 Calories of Assault Bike

5 Burpees

10 Single-Arm Dumbbell Snatches

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