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
.

3 rounds:

250m Row *increasing pace each round

50′ Walking Lunge

10 Goblet Squats

12 Alternating V- Ups

Weightlifting

Front Squat (1×3, 1×2, 4×1)

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1

Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1

Station 3 – Reverse Snow Angels x 15 reps @ 2020

Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Metcon

Deceit (Time)

For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
*if you can not perform the lunges overhead, drop the KB to a front rack position.