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)

Jog with nasal breathing only x 800 meters

Two sets of:

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 3 per side

Plate Elevated Cossack Squats x 3 per side

Tempo Plate Squats x 3 reps @ 32X1 tempo

Weightlifting

Front Squat (1X1)

Take 20 minutes to build to today’s 1-RM Front Squat

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
.

FITNESS:

Three rounds for time of:

Run 400 Meters

15 Goblet OR Air Squats

Accessory Work

Three sets of:

Dumbbell Reverse Flies x 12-15 reps

Rest 30 seconds

Banded Lat Pull-Downs x 30 reps

Rest 30 seconds