CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Back Squat (1X5,1X3,1X1,3X6)

PERFORMANCE:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Back Squat x 6-8 reps @ 31X1

Station 2 – Prone Banded Hamstring Curls x 25 reps @ 20X0

Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

Metcon

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs to 10′)

25 Kettlebell Swings (24/16 kg)

20 Box Jump & Step Down (24″/20″)