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
.

Two sets of:

Run x 200m

Walking Lunge x 10 reps

Air Squat x 10 reps

Side-Plank x 30 seconds per side

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 reps per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Strength & Skill

Every 2 minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy – the final steps should not be performed without struggle.

Metcon

50’s Sandwich Conditioning (Time)

For time:

50/35 Calorie Assault Bike

50 Box Jump-Overs (24″/20″ – step down)

50 Goblet Squats (24/16 kg)

50 Box Step-Overs with Kettlebell (24/16 kg)

50/35 Calorie Assault Bike