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, nasal breathing only

One to two sets of:

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

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 @ 31X1 tempo

Weightlifting

Back Squat (1×3, 1×1, 1×3, 1×2, 3×6, 1×4)

Every 2:30, for 20 minutes (8 sets):

Back Squat

Set 1 – 3 reps @ 75%

Set 2 – 1 rep @ 85%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Sets 5-7 – 6 reps @ 80%

Set 8 – 4 reps @ 85%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 31X1

Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 31X1

Station 3 – Seated Dumbbell External Rotations x 6-8 reps each @ 2111

Station 4 – Ab-Wheel Rollouts x 8 reps @ 3011

Metcon

Metcon (Time)

Three rounds for time:

400 Meter Run

20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

10 Double Kettlebell Front Squats (24/16 kg KBs)