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
