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
.

Run x 400m, nasal breathing only

Prone Plank x 30 seconds

Hollow Hold x 30 seconds

Air Squat x 30 reps

“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

Strength & Skill

Squatting Progression | Performance & Fitness

Five sets of:

Lumberjack Squat x 6-8 reps @ 31X1

youtu.be/FmNNSzJuI-Y

Rest 30 seconds

Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114

youtu.be/Uh6gUQyCYcs

Rest 30 seconds

Metcon

Smooth Moves (No Measure)

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings