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)

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Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Medball Squats x 10 reps

Ball Slams x 10 reps

Weightlifting

Front Squat (2X5, 1X4, 2X3)

Every 3 minutes, for 15 minutes, complete (5 sets):

Front Squat

Set 1 – 5 reps @ 65% of 1-RM Front Squat

Set 2 – 5 reps @ 70%

Set 3 – 4 reps @ 75%

Set 4 – 3 reps @ 80%

Set 5 – 3 reps @ 80-83%

Metcon

Metcon (Time)

Complete at Zone 2 Pace:

1000 Meter Row

Rest exactly 2 minutes, then…

100 Foot Farmer Carry

15 Dumbbell Burpee Deadlifts

100 Foot Farmer Carry

12 Dumbbell Burpee Deadlifts

100 Foot Farmer Carry

9 Dumbbell Burpee Deadlifts

Rest exactly 2 minutes, and then…

1000 Meter Row

50-35/35-20 lbs