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)