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 โ 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