CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
2 Rounds
Assault Bike x :45
90/90 x :45
Wall Sit x :45
Wide Stance Goblet Squats x :45
Weightlifting
Back Squat (5×2)
Load to Working Weight – Every 2:00
Back Squat
10 x Empty Barbell
8 x 50%
6 x 65%
4 x 75%
3 x 85%
then…
Every 2:30 x 5 Sets:
Back Squat x 2 reps @ 90+%
FITNESS:
Three sets of:
Left Leg Bulgarian Split Squat x 8 reps @ 3011
Right Leg Bulgarian Split Squat x 8 reps @ 3011
Front Leaning Rest on Rings x 45 seconds
Reverse Snow Angels x 10 reps @ 3030
Rest 30-45 seconds between tasks
Metcon
Charley Horse – CFO (Time)
PERFORMANCE:
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
FITNESS:
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
Goal < 9:00
Time Cap: 12:00