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)

Band Assisted Hip Flexor Stretch x 60 seconds per side

Hawaiian Squats x 5 reps per leg @ 4111

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 (5 X 3-4)

Back Squat Progressions

Five sets of:

Tempo Back Squat x 3-4 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 3-4 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

DB Bench Press (3 X 8-10)

Horizontal Pressing

Three sets of:

DB Bench Press x 8-10 reps @ 2011

(please use two dumbbells)

Rest 45 seconds

Elevated Ring-Rows x 6-8 reps @ 2111 (place a small box or plate underneath your heels to bring your body closer to parallel with the ground)

Rest 45 seconds

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes, complete (4 sets):

Row 400/300 Meters

Double-Unders x 30 reps

Assault Bike x 12 calories

Push-Ups x 15 reps

If your Double-Unders are inconsistent then please try the following progressions:

Single-Unders x Double the Reps

Two Singles + 1 Double-Under x 15 reps

Double Tap Jumps