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)

Every minute, on the minute, for 8 minutes (2 sets each), complete:

Minute 1 – Bear Crawl x 45 seconds

Minute 2 – W-Holds x 5-7 @ 1313 tempo

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds

Every minute, on the minute, for 3 minutes (3 sets):

Press in Clean (Sots Press) x 4 reps

20 Goblet Squats (heavy)

Weightlifting

Paused Front Squat (4 X 1+2)

PERFORMANCE:

Four sets of:

Pause Front Squat @ 24X1 + 2 Front Squats

Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Tuesday, March 10

FITNESS:

Every 90 seconds, for 18 minutes (5 sets):

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 – ValSlide Leg Curls x 8 reps @ 3011

(If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.)

Station 4 – Hollow Rock or Hold x 45-60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

For time:

3 Hang Squat Cleans (135/95 lbs)

6 Chest-to-Bar Pull-Ups

6 Hang Squat Cleans

12 Chest-to-Bar Pull-Ups

9 Hang Squat Cleans

18 Chest-to-Bar Pull-Ups

12 Hang Squat Cleans

24 Chest-to-Bar Pull-Ups

FITNESS:

Three rounds for time of:

10 Strict Pull-Ups

20 Goblet Squats (heavy)