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.