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TUESDAY, 6/1/21

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)

.

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Weightlifting

Back Squat (1X5, 1X3, 1X1, 3X8)

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

Rest 2-3 minutes between sets.

FITNESS:

Three sets of:

Tempo Back Squat x 5 reps @ 6211

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each @ 2111

Rest 2-3 minutes

Metcon

Metcon (Time)

For time:

1200 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

800 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

400 Meter Run

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