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:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press and waiter’s carry on same side before switching sides
Strength & Skill
Two sets of: Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metcon
Metcon (Time)
PERFORMANCE:
Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)
FITNESS:
Four rounds for time of:
30 Calories of Rowing
20 Kettlebell Swings
10 Calories of Assault Bike