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.”