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
.
2 sets:
PVC front rack stretchx 30s each arm
Pronated hang from bar x 30s
Scap push ups x 30s
supinated hang from the bar x 30s
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Weightlifting
Front Squat (5 x 3-4)
Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Thrusters
400 Meter Run
FITNESS:
For time:
400 Meter Run
20 Thrusters
15 Strict Pull-Ups
20 Thrusters
400 Meter Run