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
.
Run x 400m, nasal breathing only
Prone Plank x 30 seconds
Hollow Hold x 30 seconds
Air Squat x 30 reps
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Weightlifting
Back Squat (2×5, 1×3, 2×2, 3×1)
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
FITNESS:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Cossack Squats
20 V-Ups