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)

5 minutes of focused mobility on one or two of your problem areas

10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Strength/Skill

Back Squat (1X5, 1X3, 1X1, 3X6)

PERFORMANCE:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

FITNESS:

Three sets of:

* Landmine Rows x 8 reps each side @ 2111

Rest 45-60 seconds

* Bulgarian Split Squats x 8 reps @ 30X1

immediately followed by…

* Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Metcon

Metcon (Time)

PERFORMANCCE:

For time:

1000 Meter Row

50 Alternating Pistols

50 Alternating Dumbbell Snatches (55/35 lbs)

50 Goblet Squats (55/35 lbs)

FITNESS:

For time:

1000 Meter Row

50 Alternating Pistols or Cossack Squats

50 Alternating Dumbbell Snatches

50 Goblet Squats