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)

“10 Slow and Controlled Deep Squat Progressions

10 Slow and Controlled Kettlebell Ankle Pulse (per side)

Followed by…

Two sets of:

30 Seconds Banded Monster Walks (forward)

30 Seconds Banded Monster Walks (backward)

30 Seconds Lateral Banded Walk (right)

30 Seconds Lateral Banded Walk (left)

30 Seconds Band Resisted Walking Plank (right)

30 Seconds Band Resisted Walking Plank (left)

(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Weightlifting

Back Squat (2×5, 1×3, 2×2, 2×10)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

*Station 1 – Back Squat x 10 reps @ 30X1

*Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111

*Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111

*Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Pull-Ups

12 Alternating Single-Arm Dumbbell Snatches

12 Dumbbell Box Step-Overs

Accessory Work

tabata jump rope