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)
Assault Bike x 2 minutes
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 90 seconds
Banded Monster Walks x 30 seconds forward/backward
Assault Bike x 60 seconds
Banded Squats x 30 seconds
Weightlifting
Front Squat (3×2, 2×1, 4×1)
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 โ 2 reps @ 60%
*Set 2 โ 2 reps @ 65%
*Set 3 โ 2 reps @ 70%
*Set 4 โ 1 rep @ 75%
*Set 5 โ 1 rep @ 80%
Rest one minute, and thenโฆ
Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 โ 85% x 1 rep
*Set 7 โ 90% x 1 rep
*Set 8 โ 90+% x 1 rep
*Set 9 โ 90+% x 1 rep
For sets 6-9, let feel dictate loading. The goal is to establish todayโs “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that youโve reached that load for the day prior to set 9, stop there. “
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″