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.