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)

.

One Set:

Sumo Stance Squats x 3 @ 3333 tempo

Regular Stance Squats x 3 @ 3333 tempo

Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Three sets of:

10 Calorie Assault Bike

Duck Walk x 25′

Bear Crawl x 25′

Weightlifting

Back Squat (1×5, 1×3, 1×1, 1×5, 1×3, 1×1, 1×5, 1×3, 1×1)

Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

FITNESS:

Every 2 minutes, for 24 minutes (3 sets of each):

Staiton 1 – Back Squat x 6 reps @ 31X1

Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111

Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

Station 4 – L-Sit x 15.15.15.15

(hold for 15 seconds, rest for 10 seconds x 4)

Metcon

Metcon (Time)

PERFORMANCE:

Rounds of 15, 12 and 9 reps for time of:

135/95 lb Thrusters

Bar-Facing Burpees

FITNESS:

Rounds of 15, 12 and 9 reps for time of:

Dumbbell Thrusters (heavy!)

Burpees