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:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Strength/Skill
Back Squat (7 X 6,5,4,3,2,1,3-5)
PERFORMANCE:
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%
FITNESS:
Three sets of:
Back 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 (Time)
PERFORMANCE:
For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Toes to Bar
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar
FITNESS:
For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry
20 V-Ups or Hanging Leg Raises
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 V-Ups or Hanging Leg Raises
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 V-Ups or Hanging Leg Raises