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
.

Two sets of:

Right Leg Banded Clam Shells x 6 reps + 10 second iso hold

Right Leg Banded Leg Raises x 6 reps + 10 second iso hold

Left Leg Banded Clam Shells x 6 reps + 10 second iso hold

Left Leg Banded Leg Raises x 6 reps + 10 second iso hold

90/90 Hip Rotations x 10 reps

60 Seconds Assault/Echo @ easy pace

20 seconds PVC Pipe Rack Stretch per side

45 Seconds Assault/Echo @ medium pace

5 Deep Squat Progressions

30 Seconds Assault/Echo @ hard pace

10 Barbell Only Front Squats

Weightlifting

Tempo Front Squat (6 x 3)

Tempo Front Squat
Every 2:30, for 15 minutes (6 sets):

Front Squat x 3 reps @ 32X1

Build over the course of the 6 sets but make sure you maintain the tempo.

Metcon

Metcon (Time)

Complete for time:

45/30 Calorie Assault Bike (40/25 Calorie Echo Bike)

followed by…

Six rounds of:

6 Deadlifts

6 Burpee Pull Ups

followed by…

45/30 Calorie Assault Bike (40/25 Calorie Echo Bike)
*225/145 lbs…75-80% of 1RM…should be able to go unbroken for the first 2-3 sets of DL. 2:30-3:00 on first set of bike cal. second set of bike should be faster.