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)
.
Two sets of:
Front-foot Elevated Split Squat x 6 per side (take your time in the bottom of this position to open hips for squatting)
Supinated-grip Passive Bar Hang x 30-60 seconds
Two sets of:
Alternating Jumping Lunges x 20 (10 per side)
Empty Barbell Bent-over Row x 12-20 reps
Weightlifting
Back Squat (2X5, 1X3, 2X2, 1X6, 1X8-10)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 6 reps @ 80-85%
*Set 7 – 8-10 reps @ 70-75%
FITNESS:
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
…and so on, following the pattern for 8 minutes.
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
1 Dumbbell Thruster
1 Strict Pull-Up
2 Dumbbell Thrusters
2 Strict Pull-Ups
3 Dumbbell Thrusters
3 Strict Pull-Ups
4 Dumbbell Thrusters
4 Strict Pull-Ups
…and so on, following the pattern for 8 minutes.
Accessory Work
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Wall Facing Rotational MedBall Throw x 10 reps
youtu.be/ZfR0wOG3g0Q
Rest 60 seconds