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
.
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
THEN:
*Single Leg Support Squat and Hold x 5 reps per leg @ 4311
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed
*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds
Weightlifting
Back Squat (1×10, 1×20, 1×10)
Back Squat
Set 1: 10 reps @ 50%
Set 2: 20 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets
Metcon
Metcon (No Measure)
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 2: 10 Toes to Bar
Station 3: 6 Burpee Box Jump/Step Overs (24/20″)
Station 4: Rest