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 250m
Rower Tuck-up or Pike-up x 10 reps
“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 3 reps @ 32X1
Weightlifting
Front Squat
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%
FITNESS:
Three sets of:
Front-Racked Kettlebell Front Squat x 5 reps @ 6161
Rest 30 seconds
Strict Pull-Ups x Max Unbroken Reps (use assistance to ensure you get at least 8-10 reps)
Rest 2 minutes
Muffaletta (Time)
For time:
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row
FITNESS:
For time:
1000 Meter Row
30 Hanging Leg Raises or V-Ups
100 Air Squats
30 Hanging Leg Raises or V-Ups
1000 Meter Row