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 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds
Strength/Skill
Back Squat (1X4, 1X3, 1X2, 1X4, 1X3, 1X2, 1X6)
Back Squat Progressions
Tempo Back Squat @ 31X1
*Set 1 – 4 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 4 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 2 reps @ 85-90%
*Set 7 – 6 reps @ 70-75%
Rest 2 minutes between sets
Horizontal Pressing Progressions
Four sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
55+: 95/65 lbs
Pick up each set where you left off when the last ended.