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
.
400 Meter Nasal Breathing Only Jog
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Nasal Breathing Only Jog
90/90 Hip Rotations x 5 reps
One set of:
500 Meter Row or 1,000 Meter Bike Erg
60 seconds 90/90 Hip Rotations
60 seconds Frog Flags
Weightlifting
Back Squat (1×10, 3×5, 1×3, 1×1, 3×1)
10 Empty Barbell Back Squats
5 Back Squat @ 45% of 1-RM
5 Back Squats @ 55% 1-RM
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 75-80%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 1 rep @ 85-90%
Metcon
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1: 22/12 Calorie Row
Station 2: 15/10 Calorie Assault / Echo Bike + 5 Wall Walks
Station 3: 16 Single Arm Overhead Walking Kettlebell Lunges (16/12kg; 8 reps per arm)
If you can not perform the kettlebell overhead walking lunges with proper positioning please substitute the movement for single arm front rack lunges.