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

Two sets of:

Russian KB Swings x 15 reps

KB Deadlifts x 15 reps

Goblet Squats x 15 reps

Strength/Skill

Back Squat (6X5)

Back Squat Progressions

Every 3 minutes, for 18 minutes (6 sets):

Back Squat x 5 reps

*Sets 1-3 @ 70%

*Sets 4-6 @ 75%

Metcon

Seeing Double (Time)

Five rounds for time of:

5 Deadlifts (315-275-225/205-185-155 lbs)

10 Kettlebell Thrusters (24/16 kg)

15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

Five rounds for time of:

10 Burpee Box Jump Overs (24″/20″)

15 Wall Ball Shots (20/14 lbs to 10′ target)

20 Double Unders + 8 Toes-to-Bar

Accessory Work

Grip Strength Accessory Work

Two sets of:

100-Foot Hand-Over-Hand Rope Pulls

Rest 2-3 minutes

Rest 60 seconds

100-Foot Sandbag Carry (bear hug hold only, heavy!)

Rest 2-3 minutes