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
.
Assault Bike x 3 minutes, nasal breathing only
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Weightlifting
Back Squat
Squat Progression | Performance
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 rep @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Sets 5-8 – 7 reps @ 70%
FITNESS:
Squatting Progression | Fitness
Three to Four sets of:
Tempo Back Squat x 5 reps @ 6211
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 2-3 minutes
Metcon
Metcon (3 Rounds for time)
PERFORMANCE | Sprint Intervals:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
FITNESS | Sprint Intervals
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Goblet Squats