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 (2X2, 6X1)

Every 2:30, for 20 minutes (8 sets):

Back Squat

*Set 1 = 2 reps @ 70%

*Set 2 = 2 reps @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep @ 94%

*Set 6 = 1 rep @ 97%

*Sets 7-8 = 1 rep @ 101%+

FITNESS:

Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111

Station 2 – Strict Pull-Ups x Max Reps in 60 seconds

Station 3 – Kettlebell Weighted Side Bends x 30-45 seconds on each side

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
FITNESS:

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (20/15 kg)