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)

.

Glute Activation Warm-Up

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Three sets, not for time, of:

Assault Bike x 15/12 calories

Barbell Back Squats x 10 reps

Bear Crawl x 20 steps forward + 20 steps reverse

Strength/Skill

Every minute, on the minute, for 20 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 – Strict Handstand Push-Ups x Max Reps in 30 seconds

Station 4 – Front-Leaning Rest on Rings x 40 seconds

Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

Metcon

The Ram (Time)

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
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

Accessory Work

Three sets of:

Side Plank x 30 seconds per side

30 seconds Rest

Straight Body Ceiling Reaching Crunch x 30 seconds

30 seconds Rest