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
‘

Knee & Hip Prehab

One-two sets:

Alternating Single Leg Banded Knee Tucks x 30 seconds

Banded Forward Monster Walk x 30 seconds

Banded Backward Monster Walk x 30 seconds

Medball or Unweighted Speed Skater x 30 seconds

500 Meter Row or 1,000 Meter Bike Erg

60 seconds Banded Psoas Marching

10 Empty Barbell Back Squats

5 Back Squat @ 45% of 1-RM

5 Back Squats @ 55% 1-RM

Weightlifting

Back Squat (1×5, 1×3, 1×1,5×1)

Set 1: 5 reps @ 65-70%

Set 2: 3 reps @ 70-80%

Set 3: 1 rep @ 80-85%

Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 85%

Metcon

Cardio Sunday (No Measure)

Every minute, on the minute, for 15 minutes:
Station 1: 12/9 Calorie Assault Bike
Station 2: 150 Foot Shuttle Run (25 foot increments)
Station 3: 3 Wall Walks
Station 4: 15/12 Calorie Row
Station 5: 20 Dumbbell Walking Lunges (weight up to the athlete)

Athletes Notes
Adjust the calories, distance and weight to best fit YOUR needs for the day.”