CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
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Two sets of:
Row x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Two sets of:
Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)
Dive-Bomber Push-Up x 8 reps
Ring Row x 8 reps
Metcon
Metcon (3 Rounds for reps)
PERFORMANCE:
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
1 Minute of Dumbbell Goblet Squats (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
1 Minute of Strict Pull-Ups
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FITNESS:
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches
1 Minute of Dumbbell Goblet Squats
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips
1 Minute of Strict Pull-Ups
Accessory Work
Three sets of:
8 Tempo Glute Ham Raises @ 31X1
Rest 30 seconds
8 Right Leg Bulgarian Split Squats
Rest 15 seconds
8 Left Leg Bulgarian Split Squats
Rest 90 seconds
You can choose to do the BSS unloaded or loaded with whatever position you’d like (farmers carry, front rack, goblet)