CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)

30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)

Rest 60 seconds

Strength/Skill

Back Squat (3 X 4)

PERFORMANCE:

Three sets of:

Back Squat x 4 reps @ 80-85%

Rest 2 minutes

OR

FITNESS:

Three sets of:

Back Squat x 6-8 reps @ 32X1

Rest 90 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 90 seconds

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (32/24 kg)

400 Meter Run

FRIDAY CHALLENGE

200 METER RUN (Time)