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
.
60 seconds per side Banded Pec Stretch
60 seconds per side Banded Tricep Stretch
500 Meter Row (Nasal Breathing Only)
5 Inchworm Walks
Pec Activation Walk x 200′
Banded Glute Bridges x 20 reps (slow and controlled)
Weightlifting
Push Press (6×2, 2×1)
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes at a conversational pace (zone 2):
20/16 Calorie Row
10 Alternating Dumbbell Snatches (50-35/35-20)
10 Box Jump Overs (24/20″) step overs ok