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)
.
Assault Bike x 60 seconds nasal breathing only @ 70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Weightlifting
Back Squat (2X3, 2X2, 2X1, 4X2-3)
Back Squat
Sets 1-2 = 3 reps @ 70% of 1-RM
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-10= 2-3 reps@ 80-85%
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
Complete for time:
9 Shoulder to Overhead (135-105/95-75 lbs)
9 Toes to Bar
6 strict pull ups/banded pull ups
15 Shoulder to Overhead
15 Toes to Bar
12 strict pull ups/banded pull ups
21 Front Squats
21 Toes to Bar
18 strict pull ups/banded pull ups
Accessory Work
Four sets of:
GHD Supine Plank x 45 seconds
Rest 45 seconds