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
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
One-Two sets:
Active Pigeon x 30-45 seconds per side
Hip Rotation x 10 total reps
Side Plank Hip Drops x 30 seconds per side
Weightlifting
Back Squat (1X10, 1X15, 1X10)
Back Squat
Set 1: 10 reps @ 50%
Set 2: 15 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets Try To do these “unbroken”…in other words just 1 breath per squat!
Metcon
Metcon (No Measure)
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 10-12/8-10 Calorie Row
Station 2: 30 Double Unders + 10 Kettlebell Deadlifts (24/16 kg)
Station 3: 3 Burpees to Rings + 3/2 Ring Dips