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)
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Every Minute on the Minute for 4 minutes (2 sets):
Even – Rotational Medicine Ball Throws x 10 (left side)
Odd – Rotational Medicine Ball Throws x 10 (right side)
Strength/Skill
Back Squat
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
FITNESS:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE;
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups
15 Wall Ball Shots
Compare results to January 9, 2019.
