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)

One Set:

Sumo Stance Squats x 3 @ 3333 tempo

Regular Stance Squats x 3 @ 3333 tempo

Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Three sets of:

10 Calorie Assault Bike

Duck Walk x 25′

Bear Crawl x 25

Weightlifting

Back Squat (1×5, 1×3, 1×1, 3×6)

“Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

FITNESS:

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 45 seconds after each leg

Hanging Pirouettes x 30-45 seconds

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Metcon

Metcon (3 Rounds for reps)

Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike or Rowing

Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Station 3 – 30 seconds of Devil’s Press

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort 30 second max effort

-Number of Devil’s Press completed during 30 second max effort