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 with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Medball Squats x 10 reps
Ball Slams x 10 reps
Weightlifting
Front Squat (2X5, 1X4, 2X3)
Every 3 minutes, for 15 minutes, complete (5 sets):
Front Squat
Set 1 – 5 reps @ 65% of 1-RM Front Squat
Set 2 – 5 reps @ 70%
Set 3 – 4 reps @ 75%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 80-83%
Metcon
Metcon (Time)
Complete at Zone 2 Pace:
1000 Meter Row
Rest exactly 2 minutes, then…
100 Foot Farmer Carry
15 Dumbbell Burpee Deadlifts
100 Foot Farmer Carry
12 Dumbbell Burpee Deadlifts
100 Foot Farmer Carry
9 Dumbbell Burpee Deadlifts
Rest exactly 2 minutes, and then…
1000 Meter Row
50-35/35-20 lbs