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)
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Strength/Skill
Paused Front Squat (8X3)
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups
FITNESS:
Three rounds for time of:
400 Meter Run
20 Goblet Squats (heavy)
10 Strict Pull-Up