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:

Run x 200m

Walking Lunge x 10 reps

Air Squat x 10 reps

Side-Plank x 30 seconds per side

“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 5 reps @ 32X1 + 3 Squats, no tempo

Weightlifting

Back Squat

Every 2:30, for 20 minutes (8 sets):

Back Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 85%

Sets 4-6 – 2 reps @ 90%

Sets 7-8 – 10 reps @ 70%

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 45 seconds of Strict Pull-Ups

Minute 5 – 45 seconds of Flutter Kicks

Metcon

Metcon (5 Rounds for reps)

PERFORMANCE:

Against a 90-second running clock…

8 Burpee Box Jump-Overs (24″/20″)

Max Reps of Double Kettlebell Front Squats (24/16 kg KBs)

Rest 90 seconds, and repeat for a total of five (5) sets.

FITNESS:

Against a 90-second running clock…

8 Burpee Box Jump-Overs

Max Reps of Double Kettlebell Front Squats or Goblet Squats

Rest 90 seconds, and repeat for a total of five (5) sets.