CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
youtube.com/watch?v=5M7z8wbTwvA
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Weightlifting
Tempo Front Squat
Tempo Front Squat
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
FITNESS:
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 (5 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Thrusters (75/55 lbs)
6 Bar Muscle-Ups
FITNESS:
Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Dumbbell Thrusters
6-9 Strict Pull-Ups OR scaled pullups