CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Complete 2 Rounds:
Assault Bike (Legs Only) x :30
Deep Squat Progression x :30
Banded Glute Bridge x :30
Reverse Snow Angels x :30
Empty Barbell Front Squat x 3 @ 32X1 + Front Squat x 6 @ 20X1
Rest :90
Warm-Up Weight Front Squat #1 x 2 @ 32X1 + Front Squat x 4 @ 20X1
Rest :90
Warm-Up Weight Front Squat #2 x 1 @ 32X1 + Front Squat x 2 @ 20X1
Weightlifting
Front Squat (8 x (1+2))
PERFORMANCE:
Eight sets (8) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1
Rest 90 seconds after each set
Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.
FITNESS:
Three sets, of:
Front Squat or Goblet Squat x 6 reps @ 32X1
Rest 45 seconds
(Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*
Rest 45 seconds
(Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*
Rest 45 seconds
Prone Swimmers x 5 reps @ 4040
Rest 45 seconds
Please record load used for the squats.
30-20-10 | Conditioning (Time)
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
Goal < 7:00
Time Cap: 10:00
*scale weight as needed