CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats
Core #10 (No Measure)
5 sets of:
Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Warm-up (No Measure)
Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)
Weightlifting
Front Squat (1X3,1X2,1X1,1X1,1X3)
PERFORMANCE:
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%
FITNESS:
Three sets of:
Front-Racked Kettlebell Front Squat x 5 reps @ 6161
Rest 30 seconds
Strict Pull-Ups x Max Unbroken Reps
(use assistance to ensure you get at least 8-10 reps)
Rest 2 minutes
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Toes to Bar OR Hanging Leg Raises or V-Ups
20 Front Squats (155/105 lbs) OR 100 Air Squats
30 Toes to Bar OR Hanging Leg Raises or V-Ups
1000 Meter Row