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)

Spend 10 minutes rolling out your t-spine, lats and IT Bands

Over the Shoulder Barbell Stretch x 45 seconds per side

Band-Assisted Scarecrow x 2 minutes

Two sets of:

Y’s, T’s, W’s x 8-10 reps each

Shoulder Circles x 10 reps

Bear Crawl with Wrist Stretch x 10′

Two sets of:

Front Squats x 5 reps (barbell) @ 3311

Push-Press x 5 reps

Metcon

“Last Man Standing” (AMRAP – Reps)

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep

start at 115/75 lb and add 10 lb. every minute

——–

Front Squat x 1 rep

(start with the weight you finished with on the push press, add 10 lb. every minute)

——–

Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

20 lbs to 9′ target/10 lbs to 9′ target

——–

Picking up on the minute you would have been starting your next set of wall ball shots, perform:

5/3 Muscle-Ups or Strict Ring Dips on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over.

(Goal is to keep working for as long as possible…to be the last man/woman standing.)