CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-up (No Measure)
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Front Squats
10 Candlestick Roll to Pistol or Squat Balance (5 per side)
youtube.com/watch?v=NuSZc0pkMPk
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Weightlifting
Front Squat (1X5, 1X4, 1X3, 1X4, 3X1, 1XMAX)
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
Set 1: 5 reps @ 65% of 1-RM
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Sets 5-7: 1 rep @ 90%+
Followed by…
One set of:
Front Squat x Max Reps @ 80% (make note in the comments)
Stop if your form starts to break down.
Metcon
Metcon (Time)
Three rounds of:
400 Meter Run
6 Strict Pull-Ups
500 Meter Row
15 Double Dumbbell Front Squats (50/35)
35/30 Calorie Assault Bike
*Try to maintain 60-70% of your max heart rate and maintain nasal inhale/mouth exhale:
Accessory Work
Three sets of:
GHD Supine Plank x 45-60 seconds
Rest as needed
40 Russian Twist @ 1111 Tempo (20 each side)
Rest as needed