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)
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Assault Bike Dirty 30
Weightlifting
Front Squat (6 X 1.1)
PERFORMANCE:
Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 1.1
(rest 5-10 seconds between singles)
Use at least 5% more than used for your heaviest loads last week.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*
Station 4 – Reverse Snow Angels x 15 reps @ 2020
*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.
Metcon
Metcon (Time)
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry