CrossFit Odyssey – CrossFit

5:30-AM CLASS
8AM CLASS
10AM CLASS

CLOSED REST OF DAY

*CHOOSE between regular WOD with Front Squats and metcon and LONG Thanksgiving Metcon

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Weightlifting

Tempo Front Squat (1X1, MAX)

Tempo Front Squat
Build to today’s 1-RM Tempo Front Squat @ 32X1

FITNESS:

Every 90 seconds, for 18 minutes (3 sets each) of:

Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)

9 Toes to Bar

6 Burpees

Thanksgiving Day Sampler: (Time)

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

4 Rounds of:

8 Handstand Push-Ups/Pike push ups/box push ups/l-sit db press (ahap)

15 Kettlebell Swings (55/35)

3 Rounds of:

15 Box Jumps (24/20 in)

15 Knees-to-Elbows

2 rounds of:

20 Wall-Balls (20/14 lb)

30 Sit-Ups

50 Burpees