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)
Every minute, on the minute, for 12 minutes:
Station 1: 30 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 20 Weighted Russian Twists (10 each side – 25/15 lbs)
Weightlifting
Back Squat (3×4, 3×3, 3×2)
Every 2 min x 16
Sets 1-3 Back Squat x 4 @70%
Sets 3-6 Back squat x 3 @80%
Sets 7-8 Back squats x 2 @90%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Cossack Squat with Goblet Hold (Right) x 8-10 reps @ 32X1
Station 2 – Cossack Squat with Goblet Hold (Left) x 8-10 reps @ 32X1
Station 3 – GHD Hip Extensions x 10-15 reps @ 2011
Station 4 – 10-15 Ring-Rows
Metcon
Metcon (Time)
PERFORMANCE:
For time:
Three rounds of:
12 Deadlifts (155/105 lbs)
12 Pull-Ups
immediately followed by. . .
Three rounds of:
9 Front Squats (155/105 lbs)
9 Chest-to-Bar Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (155/105 lbs)
3 Bar Muscle-Ups
FITNESS:
For time:
Three rounds of:
12 Deadlifts (115/75 lbs)
12 Toes-to-Bar
immediately followed by. . .
Three rounds of:
9 Front Squats (115/75 lbs)
9 Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (115/75 lbs)
3 Chest-to-Bar Pull-Ups
Time Cap = 15 Minutes