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)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Strength/Skill

Front Squat (5 X 2+4)

PERFORMANCE:

Five sets of:

Front Squat x 2 reps @ 90%

Rest 15 seconds

Front Squat x 4 reps @ 80%

Rest 2-3 minutes”

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 3 – 30-Second L-Sit (accumulated time)

Minte 4 – 10 Supine Ring Rows @ 21X0

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike (or Rowing)

50 Dumbbell Box Step-Overs (50/35 lb DBs)