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)
“Weight-Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Two sets of:
V-up x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Strength/Skill
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 – Front-Leaning Rest on Rings x 40 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to January 24, 2022.
.
FITNESS:
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots
Compare results to January 24, 2022.
Accessory Work
Three sets of:
Reverse Snow Angels x 20 reps
Rest 60 seconds
10 Single Arm Dumbbell Bench Press (each arm)
Rest 60 seconds