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)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Assault Bike

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Front Squat (@32X1)

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

Tempo Front Squat x 3 reps @ 32X1

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. All sets should be at least 5% heavier than those performed on July 3, 2019.

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 24 minutes (3 sets) for times of:

20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)

10 Front Squats (175/115 lbs)

10 Burpee Box Jump-Overs (24″/20″)

FITNESS:

Every 8 minutes, for 24 minutes (3 sets) for times of:

15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)

15 Goblet Squats

10 Burpees

15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)