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 Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Scap Pull-Ups

Rest 30 seconds

12 Slow Squats

12 Alternating Cossack Squats

12 Glute Bridges

Rest as needed

Strength/Skill

Back Squat (4 X 4-5)

Back Squat Progressions

Four sets of:

Tempo Back Squat x 4-5 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 4-5 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)

At 70-75% effort, complete as many rounds and reps in 30 minutes:

500 Meter Row

600 Meter Run

30 Unweighted Walking Lunges

20 Push-Ups

10 Strict Pull-Ups

Accessory Work

Posterior Chain Accessory Work

Three sets of:

Unweighted Reverse Hypers x 30 seconds (place hips on the GHD pads and hold onto the foot hold. Squeeze glutes to initiate leg lift and lift legs up to parallel)

Rest 15 seconds

Prone Elbow Plank Hip Drops x 30 seconds (in a prone elbow plank, drop hips to one side to touch the floor, bring back to neutral, then drop hips to the other side to touch the floor)

Rest 15 seconds

V-Ups x 30 seconds

Rest 15 seconds