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)
.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Weightlifting
Back Squat (1X5, 1X3, 1X1, 3X8)
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
FITNESS:
Three sets of:
Tempo Back Squat x 5 reps @ 6211
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 2-3 minutes
Metcon
Metcon (Time)
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run