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