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)

.

Assault Bike x 3 minutes, nasal breathing only

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

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 6 @ 31X1 tempo

Weightlifting

Back Squat (4×1, 3×3)

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

FITNESS:

Three sets of:

Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0

Rest 60 seconds

Metcon

Metcon (4 Rounds for calories)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Assault Bike

60 Double-Unders

You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.
FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Assault Bike

30 Air Squats

Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the air squats done so that you can rest a bit before your next interval.

Accessory Work

Three sets of:

Ab-Wheel Roll-Out x 12-15 reps (controlled)

Rest 45 seconds

Prone Bat Wings x 5 reps with a 5 second hold