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

Warm-up (No Measure)

.

One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Strength/Skill

Three sets of:

Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1

Rest 45 seconds

Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 45 seconds

Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1

Rest 45 seconds

Front Body Line x 15.15.15 seconds

(rest 5 seconds between 15 seconds of work)

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters (95/65 lbs)

10 Bar-Facing Burpees

10 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Thrusters

10 Burpees

10 Toes to Bar or 20 V-Ups