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:

Assault Bike x 90 seconds at conversational pace

Frog Rocks x 60 seconds

PVC Cross-Bench Pullover x 60 seconds

Two sets of:

Barbell Kang Squat x 8 reps

Weightlifting

Back Squat

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

Back Squat

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Sets 4-5 – 8 reps @ 70%

Set 6 – 6 reps @ 75%

Sets 7-8 – 6 reps @ 80%

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Tempo Back Squat x 6 reps @ 4211

Station 2 – Alternating Lunges with Farmer’s Carry x 16-20 reps @ 20X1

Station 3 – PVC Weighted Cross-Bench Pullover x 6 reps @ 5221

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

20 Box Jump-Overs (24″/20″)

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

20 V-Ups

15 Box Step-Overs with Dumbbell

15 Wall Ball Shots