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
.
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Weightlifting
Back Squat (1×5, 1×3, 1×1, 1×3, 1×6, 1×9)
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 80-85%
*Set 5 – 6 reps @ 75-80%
*Set 6 – 9 reps @ 70-75%
FITNESS:
Three sets of:
Back Squat x 8-10 reps @ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings