WEDNESDAY, 8/28/19

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)

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

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Back Squat (1X5, 1X3,1X3,5X1)

PERFORMANCE:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

Followed by…

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

Back Squat x 1 rep @ 95%

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Back Squat x 10 reps @ 20X1

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Staion 3 – Hollow Rock or Hold x 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

FITNESS:

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)


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