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)

Wall Slides x 8-10 reps

Y’s x 8-10 reps

Walking Lunges x 8-10 steps

Banded Squats x 10 reps

T’s x 8-10 reps

Alternating Lateral Lunges x 8-10 steps

Banded Lat Pull-Downs x 8-10 reps

W’s x 8-10 reps

Alternating Bowler Lunges x 8-10 steps

Two to Three Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your regular row pace. Focus on calm breathing.

Quick Release

Burpees x 5

Rest 30-60 seconds

Metcon

Metcon (Time)

For time:

1000 Meter Row

30 Pull-Ups

20 Deadlifts (255/175 lbs)

30 Pull-Ups

1000 Meter Row

*Please reduce the deadlift load if the weight exceeds 80% of your 1-RM

Scaling Options for Pull-Ups:

Jumping Pull-Ups

Band Assisted Pull-Ups

Accessory Work

If time allows:

Three sets of:

Alternating Pistols x 20 reps (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)

GHD Sit-Ups x 20 reps

Wall Slides x 10 reps (slow and controlled)

Rest as needed