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)

One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Weightlifting

Front Squat (1X3, 1X2, 2X1, 1X3)

Every 3 minutes, for 15 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3 reps @ 85%

FITNESS:

Four sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

10 Bar-Facing Burpees

10 Front Squats (135/95 lbs)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Burpees

12 Dumbbell Front Squats