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

2 Rounds

Split Squat x 6 / Leg

Seated Banded Horizontal Rows x 10 @ 21X0

Goatbag Swing x 12

Walking Lunge x 100 Feet

Establish Split Squat Stance and Complete:

Bodyweight Dynamic Bulgarian Split Squat x 6 / Leg

Bodyweight Bulgarian Split Squat x 6 / Leg @ 30X1

Load Weight for Split Squats Appropriately

Weightlifting

Bulgharian Split Squat (4×8)

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. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

Metcon

Kettlebell Mania (Time)

PERFORMANCE:

For time:

1000/850 Meter Row

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Air Squats

1000/850 Meter Row

Full Victory

For time:

800/650 Meter Row

75 Kettlebell Swings

50 Front-Racked Single Kettlebell Walking Lunges (switch arms as you wish)

75 Air Squats

800/650 Meter Row

Goal < 18:00
Time Cap: 22:00
Sub1.5/1.2-Mile Assault Bike if need bike instead of Rower.