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:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
Strength/Skill
Back Squat (3 X 4)
PERFORMANCE:
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes
OR
FITNESS:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 90 seconds
Metcon
Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run