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)

Banded Monster Walks x 30 seconds forward

Banded Monster Walks x 30 seconds backward

Banded Lateral Walks x 30 seconds (right)

Banded Lateral Walks x 30 seconds (left)

Banded Squats x 30 seconds

Strength/Skill

Back Squat

Back Squat Progressions

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 5 reps @ 65% of 1-RM Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

In teams of two, complete as many rounds as possible in 30 minutes of:

400 Meter Run

30 DB Ground to Overhead (35/25 lbs)

30 Box Jumps/Step-Ups (24/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.

If you do not have a partner, then complete the following:

As Many Rounds and Reps as Possible in 20 minutes:

400 Meter Run

15 DB Ground to Overhead (35/25 lbs)

15 Box Jumps/Step-Ups (24/20″)

Accessory Work

Grip Strength Accessory Work

One set of: Sandbag Carry x 400 meters