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)

Hamstring Pulse with Softball x 60 seconds per side

Bird Dog x 10 reps per side

Cat/Cows x 10 reps

Leg Reach x 10 reps total

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Deadlifts x 10 reps

Ball Slams x 10 reps

Weightlifting

Deadlift (1X8, 1X6, 1X4, 2X2)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-5 – 2 reps @ 80%

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

Strict handstand push-ups (use a riser or other scaling possibilities)

Front squats (195Rx-175s-155-55+s/125Rx-105s-85-55+s lb.)

Burpees

Time cap: 20 minutes

Accessory Work

Posterior Chain Accessory Work

Three sets of:

Banded Hamstring Curls x 15 reps

Rest 30 seconds

Bicep Curls x 8-10 reps @ 3111

Rest 30 seconds