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)

Row x 5 minutes at a moderate pace

Banded Tricep Stretch x 45 seconds per side

Prone PVC Pass Thrus x 10 reps

Banded Pec Stretch x 45 seconds per side

Strength/Skill

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Plank Walk x 20 meters

Metcon

Metcon (Time)

Conditioning

Three rounds for time:

800 Meter Run

30 Wall Ball Shots

20 Alternating Dumbbell Snatches (50-35/35-20)

Accessory Work

Core Accessory Work

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010

Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells