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)

Wall Slides x 8-10 reps

Y’s x 8-10 reps

Walking Lunges x 8-10 steps

Squat Therapy x 8-10 reps

T’s x 8-10 reps

Alternating Lateral Lunges x 8-10 steps

Banded Lat Pull-Downs x 8-10 reps

W’s x 8-10 reps

Alternating Bowler Lunges x 8-10 steps

Two to Three Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.

Quick Release

Burpees x 5

Rest 30-60 seconds

Metcon

Metcon (2 Rounds for time)

Complete the following congo-line style in teams of three, with each partner completing the following:

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Immediately followed by…

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.