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)
Banded Scarecrow x 30-60 seconds per position
Banded Sampson Stretch x 30-60 seconds per hip
Banded Lat Stretch x 30-60 seconds per arm
FITNESS:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
PERFORMANCE:
if front squat/cleaning:
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Rest as needed
Strength/Skill
Front Squat (4X3)
PERFORMANCE:
Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes
FITNESS;
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – ValSlide Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
FITNESS:
Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats (heavy)
20 Alternating Cossack Squats