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)

Ankle Dorsiflexion x 90 seconds per side

Couch Stretch x 90 seconds per side

Thoracic Spine Isometric Holds

Two sets:

Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward

Single-Leg Jumps (your choice of type) x 10 per leg

Strength/Skill

Front Squat (1 X 1)

Take 20 minutes to build to today’s 1-RM Front Squat

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Compare results to May 6, 2019.

FITNESS:

Three rounds for time of:

Run 400 Meters

15 Goblet Squats

Compare results to May 6, 2019.