CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up

3:00 Minutes Easy Row (focus on a long stroke and emphasize 1-2 coaching points during this time, depending upon what you need to focus on – flat feet, pelvic tilt, straight back, etc)

Three sets of:

100 Meter Row Sprints

(50 Meters @ medium pace; 50 meters @ sprint pace)

Rest 30 seconds

Weightlifting

Lumberjack Squats (Weight)

Four sets of:

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

Rest 30 seconds

Prone PVC Front-Rack Stretch x 2 minutes

Rest 30 seconds

Metcon

50’s Conditioning (Time)

PERFORMANCE:

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)

FITNESS:

For time:

40/30 Calories of Rowing

3 0 Wall Ball Shots (14/10 lbs)

40/30 Calories of Assault Bike

3 0 Wall Ball Shots (14/10 lbs)

Goal Time: 16:00

Time Cap: 20:00