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 Two minutes, increasing pace every thirty seconds
Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 seconds
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Weightlifting
Back Squat (1×5, 1×3, 1×1, 1×3, 1×5, 1×8)
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3011
Metcon
Metcon (Time)
PERFORMANCE:
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row
FITNESS:
For time:
50 Calorie Row
50 Wall Ball Shots
50 Toes to Bar or V-Ups
50 Wall Ball Shots
50 Calorie Row