CrossFit - Mon, Dec 16 - CrossFit Odyssey

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

.

General Warm-up (No Measure)

Med Ball Thoracic Opener x 10

Table Turners x 10

Plank Pull Through with Med Ball x 10 / side

Med Ball Alligator Crawl x 100 M

Plank on Med Ball

Inchworm Walk + Scap Push-Up + Press-Up

Med Ball Strict Press x 20 @ 33×1

Barbell Warm Up (No Measure)

2-3 Rounds

8 Romanian Deadlifts

7 Hang Muscle Cleans

6 Pause Front Squats

5 Good Mornings

Weightlifting

Front Squat (1×1)

Take 20 minutes to build to today’s 1-RM Front Squat

Suggested approach for this 1-RM:

5 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

1 Rep @ 93%

1 Rep @ 97%

1 Rep @ 101%

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

Run & Squat (Time)

PERFORMANCE:

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

FITNESS:

Three rounds for time of:

Run 400 Meters

15 Goblet Squats

Goal < 9 minutes
Timecap – 12 minutes