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)
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Weightlifting
Tempo Front Squat (8 X 3)
Tempo Front Squat @ 42X1
Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
*TODAY’S TEMPO NOT QUITE AS SLOW
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
Charley Horse (Time)
For time:
50/35 Calories of Assault Bike
(or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
FITNESS:
For time:
50/35 Calories of Assault Bike
(or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
30 Burpees