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:
Run x 200m
Kettlebell Passive Squat Hold x 30 seconds
Two sets of:
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Goblet Squat x 10 reps
Side Plank Hip Bounce x 15 reps per side
Weightlifting
Back Squat (3X2, 1 X MAX)
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 2 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%
*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:
Three sets of:
Front-Racked Alternating Lunges x 16-20 reps @ 2011
(step forward to start each repetition and drive back to the starting position)
Rest 15 seconds
Wall Sit Hold x 60 seconds
Rest 15 seconds
Prone Plank Hold x 60 seconds
Rest 2-3 minutes
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)
FITNESS:
Three rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Strict Pull-Ups