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)

Band Distracted Ankle Mobility x 60 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Run 400 Meters @ easy pace (1x)

Two sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

Strength/Skill

Back Squat (6X4)

Back Squat Progressions

Every 2:30, for 15 minutes (6 sets):

Back Squat x 4 reps

*Sets 1-3 @ 70%

*Sets 4-6 @ 75%

Metcon

HAZE (Time)

“Haze”

Five rounds for time of:

2 Rope Climbs

12 Toes-to-Bar

400 Meter Run

Accessory Work

Grip Strength Accessory Work

Three sets of:

100-Foot Farmer’s Carry

(as heavy as possible)

Rest 60 seconds