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:
Single-Unders x 45 seconds
Deadbugs x 30 seconds
Passive Supinated Hang on Bar x 15 seconds
Two sets of:
“Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 8 per leg
Plate Elevated Cossack Squats x 8 per leg
Tempo Plate Squats x 3 reps @ 3311
Weightlifting
Front Squat (5 x (3+2+1))
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes
Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.
FITNESS:
Three sets of:
Front-Foot Elevated Split Squat x 8 reps each @ 3111
Rest 30 seconds after each leg
Copenhagen Side Planks x 30-40 seconds each side
Rest 30 seconds after each leg
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders OR 80 Singles
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Strict Pull-Ups
Accessory Work
Three sets of:
DB External Rotations x 8-10 reps @ 3011
Rest 45 seconds
Bat Wings x 5 reps with a 5 second hold
Rest 45 seconds