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