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
.
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
Weightlifting
Back Squat (5X4, 1X MAX)
Squat Progression
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 4 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 4 reps @ 83-85%
*Set 5 – 4 reps @ 83-85%
*Set 6 – Max Reps @ 70-75%
*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:Squat & Pull
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Metcon
Speed Limit (Time)
For time:
75/55 Calories of Assault Bike
75 Wall Ball Shots (20/14 lbs)