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

Warm-up (No Measure)

Banded Scarecrow

Over-Under Drill

Kettlebell Movement Primer

Four sets (2 with each side) of:

Single-Arm Press (or Push Press) x 3 reps

Waiter Hold Alternating Reverse Lunges x 6 reps

Rest as needed

Weightlifting

Front Squat (1×3, 1×2, 3×1, 1xMAX)

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*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 – Max Reps @ 80%

FITNESS:

Three sets of:

Back Squat x 5 reps @ 4221

Rest 45 seconds

Alternating Cossack Squats x 20 reps @ 20X1

Rest 45 seconds

Strict Toes to Bar x 5 reps @ 2120

Rest 45 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 20 minutes (4 sets) for times:

250 Meter Row

20 Front Squats (95/65 lbs)

15 Toes to Bar

FITNESS:

Every 5 minutes, for 20 minutes (4 sets) for times:

250 Meter Row

20 Goblet Squats

20 V-Ups