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 Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Weightlifting

Front Squat (1×3, 1×2, 3×1, 1×3)

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 3 reps @ 90%

FITNESS:

Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011

(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

Rest 30-45 seconds

Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011

Rest 2 minutes

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

40/30 Calories of Assault Bike

40 Double-Unders

30 Thrusters (20/15 kg)

20 Toes to Bar

FITNESS:

Three rounds for time of:

40/30 Calories of Assault Bike

30 Lateral Parallette Jump-Overs

30 Thrusters (barbell or dumbbells)

30 V-Ups