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)
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Russian Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats
Strength/Skill
Back Squat (1X5, 1X3, 1X1, 3X8)
PERFORMANCE:
Every 2:30, for 15 minutes (6 sets) of:
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%
Increase last week’s loads by 2-3% if you were able to hit all reps successfully.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)
