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
.
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
Upper Body Warm-Up Series (10-12 reps each)
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
youtube.com/watch?v=WVL9pi5iUEo&
4-6 Pronated Grip Strict Pull Ups (add a band if needed)
10 Single Arm Ring Rows
Metcon
Metcon (No Measure)
Every minute, on the minute, for 35 minutes:
Station 1: 10/8 Calorie Echo/Assault Bike
Station 2: 4 Dumbbell Devil’s Press (35/20 lbs)
Station 3: 8 Pull-Ups
Station 4: 30-50 Double Unders
Station 5: 3 Wall Walks
Double-Under Substitutions:
45 Seconds Double-Under Practice
45 Seconds Single-Unders
45 Seconds Plate Jumps (jump on and off of a 25 lbs plate)
Wall Walk Substitutions:
45 Seconds Prone Plank Shoulder Taps
45 Seconds Nose to Wall Handstand Hold