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)

Thoracic Iso Holds

Banded Romanian Deadlifts x 15 reps

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:

Kettlebell Swings (or Kettlebell Snatches) x 10-15

Burpees x 3

Rest 30 seconds

OR

If you are doing Fran: Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

30 seconds Assault Bike

3 Pull-Ups (or Burpees if you are saving your pull-ups)

20 seconds Assault Bike

3 Pull-Ups

10 seconds Assault Bike

3 Pull-Ups

Metcon

CHOOSE ONE

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Compare your results to June 3, 2019.

Rest until relatively recovered, and then…

1000m Row (Time)

Max Effort 1000m Row
FITNESS:

Compare your results to June 3, 2019.

Rest until relatively recovered, and then…

Strength/Skill

Bulgharian Split Squat (2X8)

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

Ab Wheel Rollouts x 8 reps @ 2111

Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition, you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.”