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)

Two sets of:

30 Second Prone Plank Hold

30 Second Scapular Circles from Push-Up Position

30 Second Mountain Climbers

30 Second Single-Unders

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 KB Swings

Rest as needed

Strength/Skill

Back Squat Progressions

Four sets of:

Tempo Back Squat x 5-6 reps @ 42X1

Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

Metcon

Metcon (AMRAP – Rounds and Reps)

Conditioning Flush

At 70-75% effort, complete as many rounds and reps in 20 minutes:

Run 400 Meters

40 Double-Unders or 80 Single-Unders

15 Toes-to-Bar

Accessory Work

Core Progressions Four sets of: 20 Seconds Side Plank Hip Drops (right) x Max Reps (while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position) 10 Seconds Rest and then … Four sets of: 20 Seconds Side Plank Hip Drops (left) x Max Reps 10 Seconds Rest Rest 60 seconds, and then … Four sets of: Hollow Body Hold x 20 seconds Rest 10 seconds