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:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps
Weightlifting
Back Squat (1×3, 1×2, 4×1, )
Back Squat
*Set 1: 3 reps @ 80% of 1-RM
*Set 2: 2 reps @ 85%
*Set 3: 1-2 reps @ 90%
*Set 4: 1 rep @ 94%
*Set 5: 1 rep @ 94-98%
*Set 6: 1 rep @ ?
Rest 2-3 minutes between sets
FITNESS:
Four sets of:
Back Squat x 5-6 reps @ 32X1
Rest 60 seconds
prone lying banded leg curls for 20-25 reps
Rest 60 seconds
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
10 Front Squats (175/115 lbs)
FITNESS:
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
15 Front-Racked Kettlebell Squats or Goblet Squats