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:
Row x 90 seconds
Curtsy Lunge x 8 per side
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo
Weightlifting
Back Squat (1X1, 8X1)
Take 12-15 minutes to build to a 90-95% Back Squat
(List your heaviest lift as set 1)
Followed by…
Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM
This must be 100% effort when it comes to speed as you stand up.
FITNESS:Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Banded Palloff Hold x 45 seconds each side
Station 3 – Cross-Legged Kettlebell Side Bends x 8-10 reps @ 31X1
Metcon
Metcon (Time)
PERFORMANCE:
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats (24/16 kg KBs)
400 Meter Run
.
FITNESS:
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats
400 Meter Run