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)

Banded Perfect Stretch x 60 seconds per side

Leg Reach x 10 reps

Banded Good Mornings x 15 reps

Rockettes x 10 reps

Forward Leg Swings x 10 reps each leg (hold onto a rack while performing your leg swings)

Lateral Leg Swings x 10 reps each leg

Reach Thrus x 5 reps

Strength/Skill

Back Squat (5 x 3)

Back Squat Progressions

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 3 reps @ your 5-RM Back Squat weight

Metcon

Metcon (Time)

For time:

12 Chest-to-Bar Pull-Ups

15 Overhead Squats (95/65 lbs)

20 Bar Facing Burpees

15 Overhead Squats (95/65 lbs)

12 Chest-to-Bar Pull-Ups

*Time Cap: 12:00

at the 15:00 mark, complete:

Three rounds for time of:

15 Deadlifts (185/125 lbs)

400 Meter Run

Accessory Work

Grip Strength Accessory Work

Two sets of:

100-Foot Yoke Carry

Rest 2-3 minutes

100-Foot Farmers Carry

Rest 2-3 minutes