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
Kettlebell Front Rack Carry x 100ft
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
One set of weighted prayer stretch x 60 seconds
Weightlifting
Front Squat (5x 2-3)
Five sets of:
Front Squat x 2-3 reps
(load as heavy as possible, if you get the third rep, increase load)
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
FITNESS:
Five sets of:
Front Squat x 4-5 reps @ 31X1 (TEMPO)
(load as heavy as possible, if you get the fifth rep, increase load)
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
Metcon
White Rabbit (6 Rounds for time)
PERFORMANCE:
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 20 Double Kettlebell Front Squats (24/16 kg KBs)
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Note times to complete each station, then sum the six times for your total working time.
FITNESS: scale as needed