CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Strength/Skill
Front Squat (4 X 2+4)
PERFOREMANCE:
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock
Minute 4 – 10 Supine Ring Rows @ 21X0
Metcon
Metcon (Time)
PERFORMANCE:
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
FITNESS:
For time:
50 Calories of Rowing on Concept 2
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups