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
.

500 m row, nasal breathing

then..

Two sets of:

100 Foot Walking Lunge

:30 Seconds Air Squats

3-5 Strict Pull ups

8 Dumbbell Push Press each side

Weightlifting

Perform Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

*The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. You can use dumbbells or kettlebells or back-rack the barbell to test this lift.

Bulgharian Split Squat

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Barbell Row (4 x 8)

Four Sets of:

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Metcon

Metcon (Time)

Performance & Fitness:

For time:

1000 Meter Row

75 Air Squats

50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)

25 Strict Pull-Ups

50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)

75 Air Squats

400 Meter Run