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)
Two sets of:
Wrist Stretch x 30 seconds
KB Swings x 10 reps
Two sets of:
10 Donkey Kicks each leg
10 Fire hydrants each leg
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds DB or KB Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
Strength/Skill
Two sets of:
30 seconds of Shuttle Runs @ 80-85%
DB or KB Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Shuttle Runs @ 80-85%
30 seconds T-Spine Stretch on Bench
Rest 60 seconds
30 seconds of Shuttle Runs @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
Metcon
Metcon (Time)
Complete for time:
40 Alternating Dumbbell Snatch
40 DB Facing Burpees over the DB
400 meter run
40 DB Facing Burpees over the DB
40 Alternating Dumbbell Snatch
35-54: 50/35 lbs
55+: 35/20 lbs
Time cap: 20 minutes. Please add 1 second for every rep not achieved within the time cap