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 sets of:

Row x 2 minutes

Prone Plank x 30 seconds

“Weight Plate Squat Warm-Up”

Heels-elevated T-Spine Rotations x 3 reps per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 3 reps @ 32X1 tempo

Weightlifting

DB Walking Lunges (Weight)

Heavy Walking Lunges | Performance & Fitness

Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon

5 Minute AMRAP Series | Performance & Fitness (3 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders or Mountain Climbers

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Box Step-Overs (50/35 lbs; 24″”/20″” box)

10 Box Jumps (24″”/20″”)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Dumbbell Push Presses (50/35 lbs)