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)

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Ring-Rows

30 seconds of Prone Plank Hold

20 seconds of Hollow Body/Superman Swings

20 seconds of Scap Pull-Ups

Rest 60 seconds

Gymnastics

Gymnastic Skills & Drills

Complete four sets, not for time, of:

2-3 Rope Climbs

10 Toes-to-Bar

Metcon

Metcon (Time)

“For time:

30 Man-Makers (50-35/35-20)

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Metcon (Weight)

Deadlift Endurance Finisher

15 Deadlifts (225-185/155-125 lbs)

Rest 30 seconds

15 Deadlifts (225-185/155-125 lbs)

Goal is to be unbroken.

Metcon (6 Rounds for time)

Optional Row Session

Every 4 minutes, for 24 minutes (6 sets) for times:

Row 500 Meters