WEDNESDAY, 12/11/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Inchworm Walk x 3 reps

Minute 2 – Hamstring Floss x 10 reps per leg

Minute 3 – “W” Holds x 5 @ 1515 tempo

Minute 4 – Rocking Box Bridges x 4-6 reps

Strength/Skill

Deadlift (5 X 4)

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 4 reps @ 75-80%

FITNESS:

3 sets of: Suitcase Deadlift (Left) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Left)

Rest 60 seconds

Suitcase Deadlift (Right) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Right)

Rest 60 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)

40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)

400 Meter Run

40-Foot Front-Racked Walking Lunges

20 Front-Racked KB/DB Squats

200 Meter Run

20-Foot Front-Racked Walking Lunges

10 Front-Racked KB/DB Squats

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