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