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)

Core:

Performance:

20 Strt leg sit ups

40 v-ups

100 Shoulder taps

40 V-ups

20 Strt leg sit ups

Strength/Skill

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

Metcon

Metcon (Time)

For time:

1000 Meter Row

100 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats