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MONDAY, 10/11/21

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)

Banded Clam Shells x 10 reps + 20 seconds iso hold per side

Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side

Banded Cross Under Lunge x 10 reps per side

Three rounds of:

30 Double-Unders or 30 Seconds of Double-Under attempts

5 Donkey Kicks

10 Cossack Squats

Weightlifting

Back Squat (1×3, 1×2, 6×1)

Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 โ€“ 3 reps @ 70%

*Set 2 โ€“ 2 reps @ 75%

*Set 3 โ€“ 1 rep @ 80%

*Set 4 โ€“ 1 rep @ 85%

*Set 5 โ€“ 1 rep @ 90%

*Set 6 โ€“ 1 rep @ 95%

*Set 7 โ€“ 1 rep @ 101%

*Set 8 โ€“ 1 rep @ 101+%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 โ€“ Back Squat x 10 reps @ 30X1

Station 2 โ€“ Tall Box Jumps x 10 reps

(height of box doesnโ€™t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Station 3 โ€“ Valslide Leg Curls x 8-10 reps @ 3011

Station 4 โ€“ Ab-Wheel Rollouts x 5-6 reps @ 4011

AB-3 (AMRAP – Reps)

“AB-3”

For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you wonโ€™t need more than these three minutes to feel as if you have done a lot of training today.
Compare results to May 24, 2021

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