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)

Spend 5 minutes rolling out your t-spine and lats.

Two sets of:

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Ring-Rows

30 seconds of Prone Plank Hold

30 seconds of Hollow Body/Superman Swings

30 seconds of Scap Pull-Ups

Rest 60 seconds

Strength/Skill

Back Squat (1X6, 1X5, 1X4, 1X3, 1X2, 1X1, 1X4-6)

PERFORMANCE:

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 4-6 reps @ 85%

FITNESS:

Four sets of:

Back Squat x 6 reps @ 32X1

Rest 60 seconds

Prone Medball curls x 8-10 reps @ 3011

Rest 60 seconds

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)

9 Toes to Bar

6 Burpees

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

18 Goblet Squats

12 Hanging Leg Raises or V-Ups

6 Burpees