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:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Weightlifting
Tempo Front Squat
Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
Tempo Front Squat x 5 reps @ 32X1
Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.
FITNESS:
Every 90 seconds, for 15 minutes (5 sets) of:
*Station 1 – Front Squat x 5 reps @ 32X1
*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111
Metcon
Little Giza (Time)
PERFORMANCE:
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00
FITNESS:
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)