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 (5X2)

PERFORMANCE:

Five sets of:

Front Squat x 2 reps @ 90-92.5%

Rest 2-3 minutes

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 25 Jumping Lunges

Minute 3 – 30-Second L-Sit

Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011

Minute 5 – 10 Supine Ring Rows @ 21X0

Metcon

Metcon (AMRAP – Reps)

For max calories/reps:

3 Minues of Assault Bike

Rest 60 seconds

3 Minutes of Wall Ball Shots (20/14 lbs)

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

3 Minutes of Double-Unders OR Lateral Box Step-Overs