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:
Row x 2 minutes
Prone Plank x 30 seconds
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 reps 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 tempo
Weightlifting
Tempo Front Squat (1×1)
Tempo Front Squat
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription)
FITNESS:
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats
*Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.
FITNESS:
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Double Kettlebell Front Squats or Goblet Squats