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
.

“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

Two sets of:

Narrow-Stance Heel-Elevated Squat x 5 reps @ 30X1 tempo

Wall Ball Halo x 5 reps in each direction

Strength & Skill

Performance & Fitness|Squatting Progression:

Four sets of:

Narrow-Stance Heels-Elevated Lumberjack Squat x 8 reps @ 30X1

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps each @ 2111

Rest 30 seconds

Metcon

Raise You Fifty (Time)

For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)”