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
.
Row x 500m
Two sets of: Cross-Bench Pull-Over x 8-10 reps
Frog Rocks x 60 seconds
Two sets of:
Air Squat x 15
Kip Swing x 10
Scapular Pull-up x 5
Metcon
Strength/Skill
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds,
then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
FITNESS:
For time: Row 1000 Meters
Rest until relatively recovered, and then…