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)
“Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Weightlifting
Back Squat (1×5, 1×3, 1×1, 1×5, 1xMAX)
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – Max Reps @ 78-80%
(allow only one full breath cycle at the top of each rep)
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives with an assist to the top)
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds) (https://www.youtube.com/watch?v=RGYktMlcXgA&feature=youtu.be)
Station 4 – Hollow Body Hold or Rock x 45-60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run
FITNESS:
Three rounds for time of:
12/8 Calories of Assault Bike
20 Goblet Squats
400 Meter Run