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)
.
Three sets of::
30 Double-Unders or 30 Seconds of Double-Under attempts
20 Alternating Lateral Shoulder Taps
3-5 Turkish Get-Ups
Metcon
Metcon (No Measure)
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @ 4141
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Death March x 12 reps @ 3011
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds
Accessory Work
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds
Bent Over DB Rows x 8-10 reps
Rest 60 seconds
Ring Hamstring Curls x 10 reps
Rest 60 seconds