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
.
500 m row, nasal breathing
then..
Two sets of:
100 Foot Walking Lunge
:30 Seconds Air Squats
3-5 Strict Pull ups
8 Dumbbell Push Press each side
Weightlifting
Perform Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
*The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. You can use dumbbells or kettlebells or back-rack the barbell to test this lift.
Bulgharian Split Squat
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Barbell Row (4 x 8)
Four Sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
Metcon
Metcon (Time)
Performance & Fitness:
For time:
1000 Meter Row
75 Air Squats
50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)
25 Strict Pull-Ups
50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)
75 Air Squats
400 Meter Run