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)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Weightlifting

Back Squat (1X3, 1X2, 3X1)

Back Squat

every 2 minutes

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

FITNESS – lighten weight and increase reps.

Metcon

Metcon (Time)

Eight rounds for time of:

200 Meter Run

3 Chest-to-Bar Pull-Ups

6 Wall Ball Shots (20/14 lbs to 10/9′ target)

9 Box Jump Overs (24/20″)

6 Wall Ball Shots (20/14 lbs to 10/9′ target)

3 Chest-to-Bar Pull-Ups

Rest 60 seconds

Record total time including 60 seconds of rest