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)

Banded Hamstring Pulse x 60 seconds per side

Banded Ankle Pulse x 60 seconds per side

T-Spine Hold on Foam Roller (add weight if you can) x 60 seconds

Kettlebell Warm-Up Complex (use a light KB and do 6-10 reps of the following):

Around the Worlds

Right Arm:

Single-Arm Push-Press

Single-Arm KB Swings

Single-Arm Thrusters

Left Arm:

Single-Arm Push-Press

Single-Arm KB Swings

Single-Arm Thrusters

Strength/Skill

At increasing intensity:

40 Calorie Assault Bike

15 Toes-to-Bar

10 Wall Walks

15 Toes-to-Bar

5 Wall Walks

500 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

24 Pull-Ups

12 Front Squats (185-125/135-85 lbs)
Take the weight from the ground