CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strength/Skill
Back Squat (1X5, 1X3,1X3,5X1)
PERFORMANCE:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 10 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Staion 3 – Hollow Rock or Hold x 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
FITNESS:
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)