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)

Band Distracted Pec Stretch x 60 seconds per side

Band Distracted Hamstring Floss x 60 seconds per side

Hawaiian Squats x 5 reps per side

Two sets of:

30 seconds of Cossack Squats

30 seconds of Russian KB Swings

30 seconds of Inchworm Walks (omit the scap push-up & press up)

30 seconds of Duck Walk

60 seconds of Med-Ball Box Step-Ups (20/14 lbs; 24/20″)

Strength/Skill

Deadlift (3 X 2)

Deadlift Progression

Every 2 minutes, for 6 minutes (3 sets):

Deadlift x 1-2 reps @ 80-85%

Get warmed up to get to 80%!!!

(these can be touch and go)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 28 minutes (7 sets):

Interval 1 – 10/8 Calorie Row

Interval 2 – 8 Double KB Box Step-Overs (24/20″; 35/25 LB)

Interval 3 – 6 Strict Handstand Push-Ups (you may add a deficit if you’d like)

Interval 4 – 4 Deck Squats (16/12 kg)