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
.
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats
Weightlifting
Back Squat (3X4, 1 x Max)
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 3 reps @ 88-92% of 1-RM
*Set 4: Max Reps @ 82%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
FITNESS:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
Metcon
Benjamin Burpee (Time)
Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)