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
.
Three sets of:
Double-Under or Single-Under x 30 seconds
Cossack Squat x 10 reps (5 per side)
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Kang Squat x 10 reps
Weightlifting
Back Squat (1×4, 1×5, 1×4, 1×3-4, 1×3-5, 1x Max)
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 5 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 3-4 reps @ 85-87%
*Set 5 – 3-5 reps @ 86-88%
*Set 6 – Max Reps @ 75-78%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 | Performance
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24″/20″)
AMRAP 12 | Fitness
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
20 Alternating Cossack Squats
10 Burpee Box Jump or Step-Overs