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)
Hip Flexor Stretch x 60 seconds per side
Squat Rocks x 60 seconds
One set of:
Assault Bike x 60 seconds nasal breathing only @ 70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Weightlifting
Back Squat (1X5, 1X3, 1X1, 1X5, 1X3, 1X1, 2X15)
Take 5-10 minutes to build to your 70% and then …
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
then…..
Two sets of:
Back Squat x 15 reps 30-40% @ 4010 Tempo
Rest 2 minutes between sets
Metcon
Metcon (No Measure)
Zone 2!
Every 10 minutes, for 30 minutes, complete:
1000 Meter Row or 2000 Meter BikeErg
50′ Farmers Carry (weight up to the athlete)
400 Meter Run