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%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
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