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)

.

Two sets of:

Banded Monster Walks x 30 seconds forward/30 seconds backward

Banded Lateral Walks x 30 seconds right/30 seconds left

Banded Squats x 30 seconds

PERFORMANCE:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Quick Release

Deadlifts x 3

Box Jumps x 3

*Practice speedy transitions throughout

Rest 30-60 seconds

FITNESS:

Two Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Quick Release

Kettlebell Swings x 5

Burpees x 3

*Practice speedy transitions throughout

Rest 30-60 seconds

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Rest until relatively recovered, and then…

Strength/Skill

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds