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)

.

Band Distracted Hip Flexor Stretch x 60 seconds per side

youtube.com/watch?v=DlQM0Ye5bxA&

Butterfly Pulse x 30 seconds

youtube.com/watch?v=AXXHzzh2s4I

Hawaiian Squats x 5 reps per side

youtube.com/watch?v=qnw_7_U_fJU

Russian Baby Makers x 10 reps

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Broad Jumps

Weightlifting

Back Squat (3X4)

Three sets of:

Back Squats x 4 reps @ 75-80% of 1-RM

Rest 2 minutes

Overhead Squat (1X5, 1X3, 3X2)

Every 2 minutes, for 10 minutes, complete:

Overhead Squat

Set 1 – 5 reps @ 65% of 1-RM

Set 2 – 3 reps @ 75% of 1-RM

Set 3-5 – 2 reps @ 80-85% of 1-RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

2-4-6-8-10-…

Wall Walks

*200 foot shuttle run after each round (50 ft turnaround)

*Every 50′ = 1 rep

Accessory Work

Every minute, on the minute (3 sets):

Station 1: 8 Dumbbell External Rotations per side (light)

Station 2: Calf Stretch of Choice x 45 seconds