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 90 seconds
Bowler/Curtsy Lunge x 8 per side
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo
Weightlifting
Back Squat (3X2, 1 X MAX)
Every 3 minutes, for 12 minutes (4 sets) of: Back Squat
*Set 1 – 2 reps @ 85-90%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 2 reps @ 85-90%
*Set 4 – Max Reps @ 80%
*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.
SQUATTING PROGRESSION| FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030
Metcon
Before the Fadeout (Time)
PERFORMANCE:
For time:
1000 Meter Row
50 Alternating Pistols
25 Burpee Box Jump-Overs (24″/20″)
FITNESS:
For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
25 Burpee Box Jump-Overs