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
.

“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

“Barbell Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Weightlifting

Front Squat (1×1)

Take 20 minutes to build to a 1-RM Front Squat

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 45 seconds of Strict Pull-Ups

Minute 5 – 30-Second L-Sit (accumulated time)

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:

300/250 Meter Row

25 Wall Ball Shots (20/14 lbs)