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
Two sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
10 Banded Good Mornings
10 Wide Foot Goblet Squats (light)
3 sets, adding weight each round, of:
5 Kang Squats
5 Front Squats with a 5-second bottom pause
10 Front Racked Back Step Lunges
Weightlifting
Front Squat (6 X (2+1))
Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
FITNESS:
Three (3 sets) of:
Front Squat or Goblet Squat x 5 reps @ 32X1
Supine Ring Rows x 8-10 reps @ 21X1
Prone Swimmers x 5 reps @ 4040
Hollow Rocks or Hollow Hold x 45 seconds
* Rest 45 Seconds after each
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Complete Three (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)
Rest 90 seconds after each set.
Goal: Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.
FITNESS:
Complete Three (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters
Rest 90 seconds after each set.
Goal: Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.