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

Bodyweight Walking Lunge x 20 steps.

THEN:

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 6 reps

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 3 reps @ 32X1

Weightlifting

Front Squat (1X3, 1X2, 3X1, 1 X MAX)

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

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Max Reps @ 80%

FITNESS:

Three sets of:

Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6211

Rest 2-3 minutes

Metcon

Olaplex (Time)

For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run