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)
Couch Stretch x 60-90 seconds per side
Strength/Skill
Every 90 seconds for 12 minutes (2 sets):
Station 1 โ 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 โ 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 โ Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 โ 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Metcon
Metcon (Time)
For Time (in a Team of 3)
5 Rounds Of:
33 Power Cleans (175/125 scale as needed)
12 Tractor Tire Flips
400 meter Team Run
Then:
129 Burpees (1x)
In a team of 3, one partner works at a time. Break up the work as needed (except for the run, which is done together).