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
Two sets of:

Assault Bike x 60 seconds

Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)

Two sets of:

Kettlebell Mountain Climber x 10 reps

Kettlebell Goblet Squat x 3 reps @ 32X1

Weightlifting

Tempo Front Squat (Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1)

Tempo Front Squat
*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

then…

1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Bent-Over Dumbbell Flyes x 15 reps

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)

Back Squat (135/95 lbs)

FITNESS:

Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)

Goblet Squat