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)

.

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 @ 85-90%

FITNESS:

Three sets of:

Front or Goblet Squat x 6-8 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamstring Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

5 Hang Squat Cleans (135/95 lbs)

10 Toes to Bar

15 Wall Ball Shots (20/14 lbs)

30 Double-Unders

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

15/10 Calories of Assault Bike

15 Wall Ball Shots

15 V-Ups or Hanging Knees to Chest