CrossFit Odyssey – CrossFit
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)
.
.
Two sets of:
Dumbbell Suitcase Carry x 50 feet per arm
Front Foot Elevated Split Squat x 10 per leg
(may perform split squats unloaded or with one dumbbell held by both heads, in front rack position)
Two sets of:
“Dumbbell Front Squat Warm-up”
Squeeze Dumbbell Reverse Lunge x 10 reps
Squeeze Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push Press x 5 reps per side
Single-Arm Thruster x 5 reps per side
Weightlifting
Tempo Front Squat (8 X (1+2))
Tempo Front Squat
Every 2 minutes, for 16 minutes (8 sets) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1
Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*
Station 4 – Prone Swimmers x 5 reps @ 4040
*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.
Metcon
Metcon (Time)
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
Accessory Work
Tabata Jump rope