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:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Weightlifting
Tempo Front Squat (5X5)
Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1
Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.
FITNESS:
Every 90 seconds, for 15 minutes (5 sets) of:
*Station 1 – Front Squat x 5 reps @ 32X1
*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111
Metcon
Little Giza (Time)
PERFORMANCE:
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00
FITNESS:
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)
Accessory Work
Every minute, for 12 minutes (3 sets) of :
Station 1: Front Leaning Rest x 30-45 seconds
Station 2: Hanging Knee Raises x 30-45 seconds
Station 3: Russian Twist x 30-45 seconds
Station 4: Rest