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