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Sunday, 11/28/21

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 thenโ€ฆ

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 todayโ€™s “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 youโ€™ve 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″

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