CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

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

Warm-up (No Measure)

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Thoracic Rotation Drill x 10 rotations

Leg Reach x 16 reps (8 per leg)

Banded Triceps Stretch x 45 seconds per side

Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Squat Rock x 60 seconds

Strength/Skill

Two sets of:

60-second row or Assault Bike @ 70-75% Effort

15 Reverse Hyper or Barbell Good Mornings (light)

Rest 60 seconds

60-second row or Assault Bike @ 75-80% Effort

10 Goblet Squats (32/24 kg)

Rest 60 seconds

60-second row or Assault Bike @ 80-85% Effort

Static Hang from Bar x 30-60 seconds

Rest 60 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times:

400 Meter Run

8 Power Cleans (185/135 lbs)

500 Meter Row

20 Pull-Ups

FITNESS:

Every 8 minutes, for 32 minutes (4 sets) for times:

400 Meter Run

24 Kettlebell Swings

500 Meter Row

12 Strict Pull-Ups