CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
At ascending effort…
2 Rounds
100 Meter Jog
10 Alternating Lateral Lunges
2 Rounds
30 Second Wall Sit
30 Seconds of Banded Good Mornings
30 Seconds of Air Squats
30 Seconds Monster Walk Forward
30 Seconds Monster Walk Backward
Weightlifting
Front Squat (12 x 1)
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM
Focus on SPEED on the ascent. We want these to feel powerful!
FITNESS:
Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Strict Toes to Bar x 8-10 reps @ 3110
Rest 60-90 seconds
On the lunges, make sure the patella hovers just above the ground without making contact – goal is that the hairs on the knee touch without a hard impact.
Metcon
Metcon (Time)
PERFORMANCE:
For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
Goal < 7 minutes
Timecap – 10 minutes
FITNESS:
For time:
For time:
42 Wall Ball Shots (20/14 lbs)
42 V-Ups
30 Wall Ball Shots
30 V-Ups
18 Wall Ball Shots
18 V-Ups
Goal < 7 minutes
Timecap – 10 minutes