CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Band-Assisted Hip Flexor Stretch x 60 seconds per side
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111
Weightlifting
Back Squat (1X4, 1X2, 6X1)
PERFORMANCE:
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Prone Medball Leg Curls x 8-10 reps @ 3011
Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011
Metcon
AB-3 (AMRAP – Reps)
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.