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TUESDAY, 2/8/22

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)

.

3 Minutes Assault Bike w/ Nasal Breathing Only

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 calorie AB

5-Line Shuttle Run

5 Power Cleans (or Heavy KB Swings)

Metcon

Metcon (6 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 30 minutes (3 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Facing Burpees

12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

FITNESS:

Every 5 minutes, for 30 minutes (3 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

Accessory Work

3 rounds of :

30 Russian Twists (weighted or unweighted)

20 Tuck Crunches

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