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
.
Three Sets of:
:90 Second Assault Bike, increasing pace every :30 Seconds
5 Dive-bomber Push-Ups
10 Alternating Cossack Squats
Followed by…
Two Sets of:
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Power Jerk
5 Empty Barbell Split Jerk
Weightlifting
Back Squat (1×5, 1×3, 1×1, 1×3, 1×5, 1xMAX)
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)
FITNESS:
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Face up Medball Curls x 8-10 reps @ 3011
Rest 60 seconds
Metcon
Metcon (Time)
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*
*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.
Time Cap = 24:00