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)

.

Two sets of:

10 Calorie Assault Bike

Duck Walk x 25′

5 Deep Squat Progressions

Weightlifting

Paused Front Squat (1×2)

Take 15 minutes to build to today’s 2-RM…

Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Your load will be reduced but focus on adhering to the tempo.

Power Clean (6 x (1+1))

Every 2 minutes, for 12 minutes (6 sets):

Power Clean x 1.1 @ 65-75%

(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Metcon

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes, complete:

20/15 Calorie Bike Erg or Row

8 Thrusters 115-85/75-55

reduce reps to 6 if rest is less than 1 minute

Athlete Notes:

Have some fun today! Try to be consistent with your times across the 5 sets and make your transitions fast! If you apply yourself then you will have 90+ seconds of rest.