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SUNDAY, 6/13/21

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)

Spend 6-8 minutes rotating through the following drills:

Band Distracted Pec Stretch

Band Distracted Hamstring Floss

T-Spine Hold on Foam Roller

Banded Fire Hydrants x 10 reps + 20 second iso hold

Banded Clam Shells x 10 reps + 20 second iso hold

Banded Hip Bridge x 10 reps + 20 second iso hold

Weightlifting

Tempo Back Squat (1X3)

In 12-15 minutes build to today’s 3-RM Low-Bar Pause Back Squat @ 32X1

(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)

Metcon

Metcon (2 Rounds for time)

Three rounds for time of:,

18 Chin-over-the-Bar Pull-Ups

12 Deadlifts (185-155/125-105 lb.)

6 Box Jump/Step Overs (24/20″)

Rest 5 minutes and then. . .

For time:

30 Burpee Box Jump/step Overs (24/20″)

30 Deadlifts (225-185/155-125 lbs)

30 Bar Facing Burpees

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