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CrossFit – Thu, Jun 22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


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


Back Squat (1×4, 2×3, 1×1, 2×10)

Every 2:30, for 15 minutes (6 sets):

Back Squat

Set 1 – 4 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 3 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 10 reps @ 70%

Set 6 – 10 reps @ 75-80%


Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.


Metcon (Time)

Four rounds for time:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)

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