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)

.

4 Minutes of Calf & Hamstring Mobility of Your Choice

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Weightlifting

Back Squat (1×4, 1×3, 1×2, 2×1, 4×2)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

FITNESS:

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 30 seconds after each leg

Nordic Curls x 4-6 reps @ 4011

(use band assistance if needed in order to keep the hips fully extended throughout the movement)

Rest 60 Seconds

Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111

(rotate palms from pronated at the bottom to supinated at the top)

Rest 60 seconds

Metcon

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes
fitness:

For time:

40 Wall Ball Shots

20 Box Jump-Up and Step Downs

30 Wall Ball Shots

15 Box Jump-Up and Step Downs

20 Wall Ball Shots

10 Box Jump-Up and Step Downs

Accessory Work

Every 45 seconds for 4:30 (3 sets each):

45 second Ab Wheel Roll-Outs

45 second Plank Hold