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 to two sets of:

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3 per side

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 3 reps @ 32X1 tempo

Two sets of:

Kettlebell Suitcase Carry x 20 meters per side

Reverse Lunge with Kettlebell in Goblet Hold x 10

Metcon

The Eagle (Weight)

Eight rounds for max load of:

8 Kettlebell Front Squats

20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Strength/Skill

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 45 seconds between each leg, then 45 seconds before moving to the dumbbell rows

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest 45 seconds between each arm, then 45 seconds before returning to the Bulgarian Split Squats