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
Two sets of:

Row x 2 minutes

Prone Plank x 30 seconds

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 reps per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 3 reps @ 32X1 tempo

Weightlifting

Tempo Front Squat (1×1)

Tempo Front Squat
Build to today’s 1-RM Tempo Front Squat @ 32X1

FITNESS:

Every 90 seconds, for 12 minutes (2 sets each) of:

Station 1 – Left Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1

Station 2 – Right Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Reverse Snow Angels x 15 reps @ 2020

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 12 minutes (3 sets), for times:

500 Meter Row

10 Front Squats

*Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.

FITNESS:

Every 4 minutes, for 12 minutes (3 sets), for times:

500 Meter Row

10 Double Kettlebell Front Squats or Goblet Squats