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
General Warm-up
Three rounds of:
Wall Sit x :30
Banded Good Mornings x :30
Air Squats x :30
Monster Walk Forward x :30
Monster Walk Backward x :30
Forward Cross Crawl x :30
Specific Warm-Up
Review Back Squat Points of Performance
Then, complete:
10 Reps with Empty Barbell
5 Reps @ 50%
Weightlifting
Back Squat (2×5, 1×3, 2×2, )
5 Sets, rest 1:30-2:00 between sets, of:
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%
Followed by…
2 Sets, rest 3:00 between sets, of:
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
FITNESS:
Three sets of:
Back Squat x 10 reps @ 30X1
Rest 45 seconds
Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Rest 45 seconds
Single-Arm Dumbbell Row (Left) x 8-10 rep
Rest 45 seconds
Single-Arm Dumbbell Row (Right) x 8-10 reps
Rest 45 seconds
Warm-up
General Warm-up
Three rounds of:
Wall Sit x :30
Banded Good Mornings x :30
Air Squats x :30
Monster Walk Forward x :30
Monster Walk Backward x :30
Forward Cross Crawl x :30
Specific Warm-Up
Review Back Squat Points of Performance
Then, complete:
10 Reps with Empty Barbell
5 Reps @ 50%
Metcon
8 Minute AMRAP (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 + 2 Ring Rows
2 Dumbbell Thrusters + 4 Ring Rows
3 Dumbbell Thrusters + 6 Ring Rows
4 Dumbbell Thrusters + 8 Ring Rows
…and so on, following the pattern for 8 minutes.