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)
“Joints/10’s
0:30 Downdog
0:30 Active Spiderman
0:30 Active Samson
0:30 Inchworm
0:30 Frog Hops
0:30 Slow Burpees
0:30 Knuckle Drags
0:30 Quad Stretch
0:30 High Knees
0:30 Butt Kicks
200m Jog
1 min in the bottom of an active squart (hold on to rig)
SQUAT THERAPY TO MED BALL
3 Slow Eccentric Squats (0:05 on the way down)
3 Pausing Squats (0:05 hovering over med ball)
3 Squats
WALL BALL
5 Squats w/ Med Ball (focus on front rack position: elbows tucked, med ball doesn’t drop below chin)
5 Med Ball Push Press (butt squeezes THEN press)
5 Pausing Wall Balls (0:05 in the bottom of the squat)
3 Wall Balls
PULL UPS
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull Ups
3 Workout Variation Pull Ups
PULL UP PLAY
[3:00]
Give athletes a chance to practice a pull up progression they are working towards
PRACTICE ROUND
50m Run
5 Wall Balls
50m Run
4 Pull Ups
50m Run
3 Burpees
TURF & TURF [TEAM OF 2] (3 Rounds for time)
3 Rounds:
200 Meter Run (Partners MUST Run Together)
40 Wall Balls (Partition However)
(20/14)
[On the 9:00]
3 Rounds:
200 Meter Run (Partners MUST Run Together)
30 Pull Ups (Partition However)
[On the 18:00]
3 Rounds:
200 Meter Run (Partners MUST Run Together)
20 Burpees (Partition However)
*Sum Total Of 3 Times
9 Minute Cap For 3 Rounds
If Capped Put 9:00 As Score For That Round