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TUESDAY, 11/9/21

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)

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

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

Rest as neede

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Weightlifting

Deadlift (4×12)

Every 3 minutes, for 12 minutes (4 sets) of:

Deadlifts x 12 reps @ 65% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.

FITNESS:

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time:

400 Meter Run

12 Hang Power Cleans (95/65 lbs)

12 Alternating Reverse Lunges (95/65 lbs)

FITNESS:

Five rounds for time of:

400 Meter Run

12 Kettlebell Swings

12 Alternating Reverse Lunges with Goblet Hold

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