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)
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Strength/Skill
Back Squat
PERFORMANCE:
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*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 2-3 minutes between sets.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3011
Metcon
New Benchmark Metcon (Time)
PERFORMANCE:
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
FITNESS:
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry