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)
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Weightlifting
Deadlift (1X8, 1X6, 1X4, 2X2)
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-5 – 2 reps @ 80%
Metcon
Metcon (Time)
15-12-9-6-3 reps for time of:
Strict handstand push-ups (use a riser or other scaling possibilities)
Front squats (195Rx-175s-155-55+s/125Rx-105s-85-55+s lb.)
Burpees
Time cap: 20 minutes
Accessory Work
Posterior Chain Accessory Work
Three sets of:
Banded Hamstring Curls x 15 reps
Rest 30 seconds
Bicep Curls x 8-10 reps @ 3111
Rest 30 seconds