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)

.

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 (2X3, 2X2, 2X1, 4X2-3)

Back Squat

Sets 1-2 = 3 reps @ 70% of 1-RM

Sets 3-4 = 2 reps @ 80%

Set 5 = 1 rep @ 75%

Set 6 = 1 rep @ 85%

Sets 7-10= 2-3 reps@ 80-85%

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

Complete for time:

9 Shoulder to Overhead (135-105/95-75 lbs)

9 Toes to Bar

6 strict pull ups/banded pull ups

15 Shoulder to Overhead

15 Toes to Bar

12 strict pull ups/banded pull ups

21 Front Squats

21 Toes to Bar

18 strict pull ups/banded pull ups

Accessory Work

Four sets of:

GHD Supine Plank x 45 seconds

Rest 45 seconds