CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-up (No Measure)
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Pull-Ups
20 Deadlifts (255/175 lbs)
30 Pull-Ups
1000 Meter Row
*Please reduce the deadlift load if the weight exceeds 80% of your 1-RM
Scaling Options for Pull-Ups:
Jumping Pull-Ups
Band Assisted Pull-Ups
Accessory Work
If time allows:
Three sets of:
Alternating Pistols x 20 reps (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
GHD Sit-Ups x 20 reps
Wall Slides x 10 reps (slow and controlled)
Rest as needed