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
3 Rounds
Forward Monster Walk x 50 Feet
Backward Monster Walk x 50 Feet
Lateral Monster Walk x 50 Feet / Direction
25 Banded Good Mornings
15 Wide Foot Goblet Squats (light)
Weightlifting
Back Squat (2×8, 1×7, 1×6, 2×5, 1×3, 2×2, 3×1)
Empty Barbell Back Squat x 8 reps @ 32X1
Back Squat x 8 @ 50%
Back Squat x 7 @ 60%
Back Squat x 6 @ 65%
Rest 1:00 Between 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+%
Rest 1:30-2:00 between sets
Please record last 3 sets.
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
Prone Plank x 40-60 seconds
Rest 60 seconds
Metcon
12 Minute AMRAP (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
FITNESS:
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