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.