CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

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Two sets of:

Assault Bike x 60 seconds at 80% effort

Elevated Pigeon Good Morning x 45 seconds per side (you may move through reps or hold the stretch at end range)

Two sets of:

Frog Rocks x 60 seconds

Empty Barbell Front Squat x 12-20 reps

Weightlifting

Back Squat (5X2)

Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011

Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011

Station 3 – Front Leaning Rest on Rings x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps @ 3030

Metcon

Charley Horse (Time)

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

Compare results to October 6, 2021.

Accessory Work

Four sets of:

Hanging L-Sit Hold x Max Time (record total time)

Prone Plank x 60 seconds

Rest as needed