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)

DROM Warm-Up (3-5 reps per movement) https://www.youtube.com/watch?v=hRZ2UlFnYKA&feature=youtu.be

Banded Monster Walks x 30 seconds forward

Banded Monster Walks x 30 seconds backward

Banded Lateral Walks x 30 seconds (right)

Banded Lateral Walks x 30 seconds (left)

Banded Squats x 30 seconds

Strength/Skill

Back Squat (4 X 6)

Back Squat Progressions

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 6 reps

*Sets 1-2 @ 70%

*Sets 3-4 @ 75%

Metcon

Metcon (Time)

Three rounds for time of:

15 Chest-to-Bar Pull-Ups

5 Devils Press (50/35 lbs)

Rest 5 minutes, and then…

Three rounds for time of:

400 Meter Run

50 Russian Kettlebell Swings (24/16 kg)

(just above shoulder level is the standard for these)

Accessory Work

Grip Strength Accessory Work

Three sets of:

100-Foot Farmer’s Carry

(as heavy as possible)

Rest 60 seconds