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
.

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Weightlifting

Back Squat (2×5, 1×3, 2×2, 2×10)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

*Station 1 – Back Squat x 10 reps @ 30X1

*Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111

*Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111

*Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

1 Thruster (115/75 lbs)

2 Pull-Ups

2 Thrusters

4 Pull-Ups

3 Thrusters

6 Pull-Ups

4 Thrusters

8 Pull-Ups

…and so on, following the pattern for 8 minutes.

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

1 Dumbbell Thruster

1 Strict Pull-Up

2 Dumbbell Thrusters

2 Strict Pull-Ups

3 Dumbbell Thrusters

3 Strict Pull-Ups

4 Dumbbell Thrusters

4 Strict Pull-Ups

…and so on, following the pattern for 8 minutes.