CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm Up

400m Run or 1k Bike

One set with a very light bar 15 reps Backsquat

(Aim is to totally pump up glutes and legs)

improve the decent to bottom of squat)

Weightlifting

Back Squat (3 x (7-8), 2 x (3-4))

Every 3:00 x 5 Sets

Back Squat

*Sets 1-3: 7-8 reps

*Sets 4-5: 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so.

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets):

Minute 1 – Goblet Squat x 6 reps @ 32X1

Minute 2 – V-Ups x 20 reps

Minute 3 – ValSlide Leg Curls x 6 reps @ 3011

Minute 4 – Hollow Rock or Hold x 40 seconds

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