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

Strength/Skill

Three sets of:

Bird Dogs x 10 reps per side (slow and controlled)

Rest 15 seconds

Banded Glute Bridges x 10 reps @ 2112 (put a slingshot band around your thighs)

Rest 15 seconds

Hollow Body Hold x 30 seconds

Rest 15 seconds

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes, complete (4 sets):

Run 400 Meters

30 Double-Unders

25 Air Squats

20 Burpees

15/10 Strict Pull-Ups

Please reduce the reps if you have less than 30 seconds of rest.

Accessory Work

Core Accessory Work

Three sets of:

Side Plank Leg Lifts x 8 reps + 20 second hold

Rest 15 seconds between legs;

Unweighted Reverse Hypers x 15 reps (focus on squeezing the glutes)

Rest 15 seconds