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

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Windmills x 5-10 reps each arm

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Alternating Cossack Squats x 14-16 reps

Strength/Skill

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

6 Strict Handstand Push-Ups

9 Pull-Ups

12 Alternating Pistols

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

6 Strict Handstand Push-Ups or L-Seated DB Press

6 Strict Pull-Ups

12 Alternating Cossack Squats