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)
.
.
Every 2 minutes x 12 minutes (2 sets of each)
Station 1 – Row x 90 seconds
Station 2- “Prone PVC Complex” x 1 rep (Front body line x 10 seconds, Prone Pass-Through x 10 reps, Prone Behind the Neck Press x 5 reps)
Station 3- Hollow Hold x 30 seconds + Inchworm x 5 reps (walk hands as far as possible from feet while maintaining a hollow position)
Metcon
Metcon (Time)
Four rounds for time:
40/30 Calories of Assault Bike or Bike Erg
30 Box Step-Overs with Goblet Hold (24/16 kg)
20 Single-Kettlebell Thrusters (24/16 kg)
(hold the kettlebell with two hands on the horns)
10 Burpee Box Jump-Overs (24″/20″)
Time Cap = 40 minutes
Accessory Work
Every minute, on the minute, for 10 minutes (5 set) of:
Station 1: Supinated Grip Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2: Dumbbell Incline Bench Press x 6-8 reps (increase weight from last week)