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
Warm-up (No Measure)
.
Banded Romanian Deadlifts x 15 reps
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds
Weightlifting
Front Squat (1×3, 1×2, 4×1)
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
Metcon
CHOOSE ONE
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Practice with:
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
“Fran”
Compare your results to August 3, 2020.
1000m Row (Time)
Max Effort 1000m Row