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)
Assault Bike x 3 minutes, nasal breathing only
“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 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Weightlifting
Back Squat (3X2, 3X4)
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 4 – Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)
FITNESS:
Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings
*Compare results to March 21, 2022.
Accessory Work
Three sets of:
Inch Worm Reach and Hold (3 seconds) x 5 reps
Side Crunches x 10 reps
Tuck Rocks x 20 reps
Side Plank (right and left) Forward/Backward Hips x 10 reps
Seated Straddled Leg Lift Hold x 5 seconds
Rest as needed