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)

Band Distracted Hip Flexor Stretch x 60 seconds per side

Butterfly Pulse x 30 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Two sets of:

Assault Bike x 30 seconds

Over/Under Barbell x 5 reps in each direction

Weightlifting

Tempo Front Squat (8 X 3)

Tempo Front Squat @ 42X1

Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
*TODAY’S TEMPO NOT QUITE AS SLOW

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Metcon

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.
FITNESS:

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

30 Burpees