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
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.perfect line from ears to shoulders to hips to ankles.
Weightlifting
Back Squat (1×5, 1×3, 1×1, 1×3, 1×5, 1xMAX)
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)
FITNESS:
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Face up Medball Leg Curls x 8-10 reps @ 3011
Rest 60 seconds
Metcon
Metcon (Calories)
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*
*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.
Time Cap = 24:00