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TUESDAY, 8/24/21

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)

Sumo Stance Squats x 3 @ 3333 tempo

Regular Stance Squats x 3 @ 3333 tempo

Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Three sets of:

10 Calorie Assault Bike

Duck Walk x 25′

Bear Crawl x 25′

Weightlifting

Back Squat (1×5, 1×3, 1×1, 1×3, 1×6, 1×9)

Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 80-85%

*Set 5 – 6 reps @ 75-80%

*Set 6 – 9 reps @ 70-75%

FITNESS:

Three sets of:

Back Squat x 8-10 reps @ 30X0

Rest 60 seconds

Strict Pull-Ups x 8-10 reps @ 21X0

Rest 60 seconds

Hollow Rocks or Hollow Hold x 30-45 seconds

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Thrusters (135/95 lbs)

6 Burpees Over the Barbell

9 Chest-to-Bar Pull-Ups

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

6 Dumbbell Thrusters

6 Burpees

12 Kettlebell Swings

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