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THURSDAY, 10/7/21

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)

2 sets

0:30 Push Up to Downdog

0:30 Alternating Pec Opener Stretch (banded)

0:30 Slow Burpees

0:30 High Plank Scap push ups

0:30 Shoulder Tap, Shoulder Tap, Push Up

0:30 Plank Shoulder Circles

Weightlifting

Bench Press (10-5-3-1-1-1-3-5-10)

Bench Press *Score = Total Load OF:

10-5-3-1-1-1-3-5-10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 Rope Climb (15′)

10 Air Squats

1 Rope Climb (15′)

20 Air Squats

1 Rope Climbs

30 Air Squats



[Add 10 Air Squat Per Round]

*Score = Total Reps

Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

FITNESS:

AMRAP 10:

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

10 Air Squats

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

20 Air Squats

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

30 Air Squats



[Add 10 Air Squat Per Round]

*Score = Total Reps

Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

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