CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

2 sets

KB windmillx 6 each side

Plank shoulder Taps x 20-30

30 seconds Nose to Wall HS Hold

THEN:

60 seconds row @ medium pace

30 seconds bear crawl forward

60 seconds Row @ medium pace

30 seconds bear crawl backwards”

“In 10 minutes or less:

20 Turkish get ups (weight up to athete)

20 Strict pull ups

Accumulate in any order you wish

Metcon

Metcon (12 Rounds for time)

Every 2 minutes for 24 minutes

12/9 cal row + 25 double unders (sub 50 singles)

12/9 cal bike OR 200m run + 8 toes to rings

You should have 20 seconds rest or more in each 2 minutes. adjust accordingly

Accessory Work

Upper body pump

2-3 sets

10 seated DB preass each arm

10 DB bent over Rows

25 banded Triceps Push downs

25 Banded Biceps curls

rest 30 seconds after each exercise

Rest 90 seconds between sets