CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

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Two sets of:

Row x 90 seconds

Slider Seal Walk x 25 feet forwards, 25 feet backwards

Two sets of:

Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)

Dive-Bomber Push-Up x 8 reps

Ring Row x 8 reps

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Three sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)

1 Minute of Dumbbell Goblet Squats (50/35 lbs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips

1 Minute of Strict Pull-Ups
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FITNESS:

Three sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches

1 Minute of Dumbbell Goblet Squats

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Stationary Dips

1 Minute of Strict Pull-Ups

Accessory Work

Three sets of:

8 Tempo Glute Ham Raises @ 31X1

Rest 30 seconds

8 Right Leg Bulgarian Split Squats

Rest 15 seconds

8 Left Leg Bulgarian Split Squats

Rest 90 seconds

You can choose to do the BSS unloaded or loaded with whatever position you’d like (farmers carry, front rack, goblet)