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:
Row x 250 meters
Side Plank x 30 seconds per side
“Med Ball Squat Warm-Up”
T-Spine Opener x 1 minute
Frog Rocks x 1 minute
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Med Ball Front Rack x 5 @ 32X1 tempo
Weightlifting
Tempo Front Squat (8 x 3)
Tempo Front Squat
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
PERFORMANCE:
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds
Metcon
Metcon (Time)
For time:
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Toes to Bar OR 60 V-Ups OR 30 Strict Hanging Leg Raises
Accessory Work
Three sets of:
Half-Kneeling Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds