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:
Row x 60 seconds
Wall Sit x 45 seconds
Prone Plank Hold x 30 seconds
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Weightlifting
Back Squat
Five sets of:
Back Squat x 6 reps @ 83-88%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
FITNESS | Lower Body & Core
Three sets of:
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Strict Toes to Bar x 8-10 reps @ 3110
Rest 60-90 seconds
Metcon
Metcon (9 Rounds for reps)
Performance:
Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds