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)
5 Slow Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Front Squats
3 Pausing Front Squats (0:03 in the bottom)
3 Front Squat + Strict Press
3 Front Squat + Push Press
LIGHT WEIGHT
5 Thrusters
MODERATE WEIGHT
5 Thrusters
WORKOUT WEIGHT
3 Thrusters
Weightlifting
Thruster (5 x 3)
5×3 Heavy-ish Thruster
*Athletes should choose a weight heavier than their “FRANCINE” weight
*Score = Lightest Barbell Weight
Metcon
FRANCINE (Time)
10 Rounds For Time:
3 Thrusters (135/95)
3 Bar Muscle-ups or 3 Chest to Bar
*Score = Time it takes to complete the workout”