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)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Tempo Front Squat (4 X 2+4)

Tempo Front Squat @ 42X1

Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
PERFORMANCE:

Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Front or Goblet Squat x 6-8 reps @ 31X1

Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111

Staion 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

FITNESS:

Three rounds for time of:

30 Wall Ball Shots

15 Dumbbell Burpee Box Step-Overs