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