CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-Up (No Measure)
Med Ball Thoracic Opener x 10
Three sets of:
50 Foot Banded Monster Walk Forward/Backward
50 Foot Banded Monster Walk Left/Right
10 Banded Kang Squats
10 Wide Foot Goblet Squats (light)
Workout Prep:
Empty Barbell:
Behind the head front rack stretch x 20 sec
Front Squat x 5 with a 3 sec hold at bottom
Front Squat x 5 @ 32X1
Front Squat x 5 no tempo
Weightlifting
Front Squat (4×1)
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 1 rep @ 90-95%
FITNESS:
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Bent-Over Dumbbell Flyes x 15 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
9 Box Jump-Overs (30″/24″)
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
16 Alternating Cossack Squats
8 Box Step-Overs with Dumbbells