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
.

500 Meter Row @ easy pace

right into …

Band Distracted Pec Stretch x 60 seconds (right side)

Band Distrated Lat Stretch x 60 seconds (right side)

Repeat on left side

Dumbbell Complex (keep the weight light)

3 Windmills (right)

3 Push Press (right)

3 Overhead Squats with 2 second hold at bottom (right)

3 Windmills (left)

3 Push Press (left)

3 Overhead Squats with 2 second hold at bottom (left)

Strength & Skill

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Single Leg RDL (Left) x 8 reps @ 21X1

Station 2 – Landmine Single Leg RDL (Right) x 8 reps @ 21X1

Station 3 – Max Reps Elbow Jacks x 60 seconds

Station 4 – Banded Scarecrow x 60 seconds

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Masters weights -95/65#