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…
100 Meter Jog
10 Alternating Lateral Lunges
100 Meter Jog
10 Walking Lunges
100 Meter Jog
10 Jumping Lunges
100 Meter Jog
10 Jumping Squats
Specific Warm-up:
10 Thrusters with an empty barbell
4-8 Toes to bar OR V-Ups
5 Thrusters at 75/55
4-8 Burpees
Metcon
Ten Speed – CFO (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Thrusters
10 Burpees
10 Toes to Bar or 20 V-Ups
Strength & Skill
Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds
Please record load used for the barbell split squats for the 3 sets.
Front-Racked Barbell Split Squats (Weight)
Single-Leg Strength Finisher (3 Rounds for weight)
Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
https://youtu.be/faBZ5VbHgJ0
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds
Please record load used for the barbell split squats for the 3 sets.