FRIDAY, 12/13/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Prone GHD Plank (or Face-Up Chinese Plank) (Left)

30 seconds of Single-Leg Prone GHD Plank (or Face-Up Chinese Plank) (Right)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)

Rest 60 seconds

Strength/Skill

Back Squat

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

FITNESS:

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Back Squat x 10 reps @ 30X1

Station 2 – Side Plank x 30-40 seconds each side

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

40 Wall Ball Shots (20/14 lbs)

40 Kettlebell Swings (24/16 kg)

FITNESS:

Five rounds for time of:

20 Wall Ball Shots

20 Kettlebell Swings

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