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)
Dynamic Range of Motion Series
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Weightlifting
Deadlift (1X8, 1X6, 1X4, 1X2, 1X2)
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%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
Metcon
Metcon (Time)
Five rounds for time of:
10 Thrusters (65/45 lbs)
30 Double-Unders
At the 10:00 mark, complete:
For time:
15 Ring Muscle-Ups
(60+: 15 Ring-Dips)
Time cap: 20:00
If you do no have Ring Muscle-Ups then substitute with Ring-Dips or Stationary Dips.
Accessory Work
Three sets of:
5 Chest-to-Bar Pull-Ups
100-Foot Plate Pinch Walk (35/25 lb.; 55+: 25/15 lbs)
20 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes