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 (1X3, 1X2, 6X1)

Take 20-25 minutes to build to a 1-RM Back Squat

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Back Squat x 10 reps @ 30X1

Station 2 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Station 3 – Valslide Leg Curls x 8-10 reps @ 3011

Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011

Metcon

AB-3 (AMRAP – Reps)

“AB-3”

For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
*You may want to note if you are on Assault bike or Echo just for comparison in the future!