TUESDAY, 11/19/19

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)

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Prone GHD Plank (Left)

30 seconds of Single-Leg Prone GHD Plank (Right)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)

Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

Strength/Skill

Back Squat (7 X 6,5,4,3,2,1,3-5)

PERFORMANCE:

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 3-5 reps @ 85%

FITNESS:

Three sets of:

Back Squat x 6-8 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

Metcon (Time)

PERFORMANCE:

For time:

400 Meter Run

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)

20 Toes to Bar

400 Meter Run

30 Walking Lunges with Kettlebell Farmer’s Carry

15 Toes to Bar

400 Meter Run

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Toes to Bar

FITNESS:

For time:

400 Meter Run

40 Walking Lunges with Kettlebell Farmer’s Carry

20 V-Ups or Hanging Leg Raises

400 Meter Run

30 Walking Lunges with Kettlebell Farmer’s Carry

15 V-Ups or Hanging Leg Raises

400 Meter Run

20 Walking Lunges with Kettlebell Farmer’s Carry

10 V-Ups or Hanging Leg Raises

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