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:

Assault Bike x 2 minutes

Plank x 1 minute

Bottom Squat KB Goblet Hold x 30 seconds

Two sets of:

Banded Face Pull x 20 reps

Air Squat x 10 reps

Weightlifting

Front Squat

Five sets of:

Front Squat x 1-2 reps

(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps each @ 2111

Rest 30 seconds

FITNESS | Squatting Progression:

Five sets of:

Tempo Front Squat x 5-6 reps @ 21X1 (remember you can do this with db/kb/bb)

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps each @ 2111

Rest 30 seconds

Metcon

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.
FITNESS:

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

30 Burpees

*Compare results to October 28, 2022.