CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

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

Warm-up (No Measure)

Spend 3-5 minutes on this thoracic + posterior chain mobility drill.

Lunge Matrix x 5 steps to each position

Pronated Hang x 60 seconds

Banded Good Mornings x 15 reps (increase your speed as you go)


Metcon (AMRAP – Rounds and Reps)

“Take 10 minutes to build to the weight you plan to use for the workout.

Complete as many rounds and reps as possible in 24 minutes of:

8 Deadlifts @ 70-75% of 1-RM

16 Toes to Bar OR leg raises

24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

32 Push-Ups

Please note number of rounds and reps, and weight used for the deadlift.