CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
Thoracic Iso Holds
Banded Romanian Deadlifts x 15 reps
Banded Lat Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
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
Then…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
Metcon
CHOOSE ONE:
PERFORMANCE: FRAN
FITNESS: ROW
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
1000m Row (Time)
Max Effort 1000m Row
Strength/Skill
Rest until relatively recovered, and then…
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats, …you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition, you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.