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:

Wall Sit x 30 seconds

Pike Pulse x 20 reps

Long Lunge Press-up x 10 reps per side

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 6 reps @ 31X1

Weightlifting

Back Squat (1X6, 3X3, 1X6)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111

Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111

Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″)
.

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

12 Wall Ball Shots

12 V-Ups

12 Burpees

Accessory Work

Three rounds of:

45 Second Superman Hold

45 Second Hollow Hold

(no rest