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

1:00 bike

10 air squats

5/arm dumbbell hang clean & jerk

5/arm single dumbbell front squat

10 squat jumps

x 3 sets

Squat Prep

Empty Barbell Back Squat x 10 reps

5 reps Back Squat @ 45%

Weightlifting

Back Squat (2×5, 1×3, 2×2, 3x 4-5)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

FITNESS:

Three sets of:

Goblet Squat x 6-8 reps @ 32X1

(if more load is needed, perform double kettlebell front-racked squat)

Rest 60 seconds

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

Metcon

Max Effort Conditioning (3 Rounds for reps)

Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike or Rowing

Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Station 3 – 30 seconds of Devil’s Press (50/35 lbs) (OR FITNESS – you may sub Alternating Single Arm Dumbbell Snatches)

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press/DB Snatches completed during 30 second max effort

*Your SCORE is max reps of each movement in the initial 30 seconds