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 Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
StrongFit Shoulder Opener
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
Prone Cuban Press for Ring Muscle-Ups
Strength/Skill
Muscle-ups (4×3)
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps
OR
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps
Overhead Squat (4×2)
Overhead Squat Progressions
Every 2 minutes, for 8 minutes, complete (4 sets):
Overhead Squat x 2 reps (no tempo)
Metcon
Metcon (Time)
Row 1000 Meters
50 Wall Ball Shots (20/10 lbs)
25 Box Jump/Step-Up & Step-Down (24/20″)
When the running clock reaches 12:00…
For time:
Run 1600 Meters