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)
Elephant Marching x 20 steps (slow โ hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Strength/Skill
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed byโฆ
Romanian Deadlift x 6 reps @ 4011
immediately followed byโฆ
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
Metcon (Time)
For time:
1000 Meter Row
50 Toes to Bar OR 50 V-Ups OR 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs (20โณ box; 50/35 lb DBs)
Compare results to February 3, 2021.