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)

.

Two sets of:

Banded Monster Walks x 30 seconds forward/30 seconds backward

Banded Lateral Walks x 30 seconds right/30 seconds left

Banded Squats x 30 seconds

Weightlifting

Every 90 seconds until you miss the same weight twice build to a 1-RM in the following complex:

Deadlift

Clean

Hang Clean

Start 75 lbs below your 1-RM Clean and build to today’s heaviest complex

Males increase load by 10 lbs every set.

Females increase load by 5 lbs every set.

Metcon

Metcon (Time)

Three rounds for time of:

25 Toes-to-Bar

5 Ground to Overhead (choose weight that will challenge you for 5!)

50-Foot Overhead lunges with a plate (45/25)