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:

Kip Swing x 10 reps

Scapular Pull-up x 10 reps

Front Rack Kettlebell Carry x 100ft

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 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 3 reps @ 32X1 tempo

Weightlifting

Front Squat

Every 90 seconds, for 12 minutes (8 sets) of:

Front Squat x 1 rep @ 90%

Please adjust % and reps based on how you are feeling today

FITNESS | Squat + Pull:

Every minute, on the minute, for 16 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Strict Pull-Ups

Minute 4 – 30-Second L-Sit (accumulated time)

Metcon

Takeoff (AMRAP – Reps)

PERFORMANCE:
Complete as many reps as possible in 7 minutes of:
1 Front Squat (135/95 lbs)
2 Pull-Ups
3 Front Squat
4 Pull-Ups
5 Front Squat
6 Pull-Ups
…and so on, following the pattern.

FITNESS:
Complete as many reps as possible in 7 minutes of:
20 Walking Lunges with Dumbbell Farmer’s Carry
10 Gorilla Rows