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
.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)
Two sets of:
Kettlebell Mountain Climber x 10 reps
Kettlebell Goblet Squat x 3 reps @ 32X1
Metcon
The Eagle (Weight)
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
The Eagle | Performance & Fitness
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter (60′ down the room and back) Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
Strength & Skill
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Metcon
Metcon (Time)
21, 15, 9 Fun-Time!
PERFORMANCE:
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Back Squat (135/95 lbs)
FITNESS:
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Goblet Squat