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
.

Wall Slides x 5 reps (slow and controlled)

200 Meter Run (Nasal Breathing Only)

Dumbbell Bicep Curl to Overhead Press x 5 reps per side (light and focus on activating the bicep)

Dumbbell Bent Over Row x 10 reps

200 Meter Run (Nasal Breathing Only)

20 Seconds False Grip Hang from Rings

Weightlifting

Back Squat (1×1)

Take 15 minutes to build to a Back Squat that is heavy but quality for the day.

Recommended sets:

1: 5 @ 50-60%

2: 4 @ 60-65%

3: 3 @ 70-75%

4: 2 @ 80-85%

5: 1 @ 85+%

6: 1 @ 85+%

Metcon

Metcon (3 Rounds for calories)

Complete as many calories as possible in 5 minutes of:

25/17 Calories of Assault Bike

75 Double-Unders

Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of THREE sets.