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)
3-4 minutes Hip openers
10 each way over and unders
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Assault Bike Dirty 30
10 cal easy/10 moderate/10 hard
Weightlifting
Front Squat (5 X 1.1.1)
Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
Use the heaviest successful load from last week’s double.
FITNESS:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – V-Ups x 20 reps
Minute 3 – Supine wall ball Leg Curls x 6 reps @ 3011
Minute 4 – Hollow Rock or Hold x 40 seconds
Metcon
Metcon (Time)
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)