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TUESDAY, 8/31/21

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)

Kettlebell Swings x 15 (nasal breathing only)

Wall Slides x 5 @ 3131

Kettlebell Swings x 15 (nasal breathing only)

Static Hang x 60 seconds (accumulate time if needed)

Kettlebell Swings x 15 (nasal breathing only)

Pec Activation x 60-90 seconds

Kettlebell Swings x 15 (nasal breathing only)

Weightlifting

Push Press ( 5 x 5-6)

Five sets of:

Push Press x 5-6 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

FITNESS:

Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank Hold x 45 seconds each side

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet each arm)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

200 Meter Run

20 Alternating Dumbbell Snatches

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet each arm)

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