CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

At ascending effort…

2 Rounds

100 Meter Jog

10 Alternating Lateral Lunges

Specific Warm-Up (No Measure)

2 Rounds

30 Second Wall Sit

30 Seconds of Banded Good Mornings

30 Seconds of Air Squats

30 Seconds Monster Walk Forward

30 Seconds Monster Walk Backward

Front Squat (Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM)

Focus on SPEED on the ascent. We want these to feel powerful!

Conditioning (Part B) (Time)

Full Effort (Performance)

For time:

42 Wall Ball Shots (20/14 lbs)

21 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

18 Wall Ball Shots

9 Toes to Bar

Goal < 7 minutes
Timecap – 10 minutes

Full Victory

For time:

30 Wall Ball Shots (20/14 lbs)

20 Toes to Bar

25 Wall Ball Shots

15 Toes to Bar

20 Wall Ball Shots

10 Toes to Bar

Goal < 7 minutes
Timecap – 10 minutes