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