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)

Couch Stretch x 60-90 seconds per side

Every 90 seconds for 12 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Strength/Skill

Back Squat (1X5, 1X3, 1X1, 3X8)

PERFORMANCE:

Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

FITNESS:

Three sets of:

Back Squat x 8-10 reps @ 30X0

Rest 60 seconds

Strict Pull-Ups x 8-10 reps @ 21X0

Rest 60 seconds

Hollow Rocks or Hollow Hold x 30-45 seconds

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 9 minutes of:

3 Thrusters (135/95 lbs)

6 Burpees Over the Barbell

9 Chest-to-Bar Pull-Ups

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

6 Dumbbell Thrusters

6 Burpees

12 Kettlebell Swings