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)

Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Strength/Skill

Front Squat (8X3)

Take 8-10 minutes to build to the weight you will use for your first set.

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. All sets should be as heavy as those performed on June 11, 2019.

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Chest-to-Bar Pull-Ups

FITNESS:

Three rounds for time of:

25 Wall Ball Shots

10 Strict Pull-Ups