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