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)

“Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Weightlifting

Front Squat (4 X 6-8)

Every 3 minutes for 12 minutes (4 sets):

6-8 Front Squats @ 70% or 1-RM

4 High Box Jumps*

*The goal on the box jumps is to land above parallel, softly. Be explosive!

Metcon

Metcon (Time)

21-15-9 Reps for Time of:

Deadlifts (185/125 lbs)

Bar-Facing Burpees

*Complete 5 Wall Walks after each round of burpees (15 wall walks total)

Accessory Work

Tabata V-ups