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)
Banded Scarecrow x 2-3 minutes depending on how tight you feel
T-Spine Hold on Foam Roller x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Strength/Skill
Muscle-ups (4X2)
One set of:
Extensor Stretch for False Grip x 30 seconds
Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps
*If you don’t have a strict muscle-up, then please complete:
Ring Pull-Ups with False Grip x 3-5 reps
Ring Dips (6 x 8)
Every minute, on the minute, for 6 minutes:
Ring Dips (with or without scaling option) x 6-8 reps
Muscle-ups (1xmax)
For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.
Power Snatch (8 x 1)
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%
Metcon
Metcon (Time)
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45-35/25-15 lbs plate)
Burpees x 40 reps
Overhead Walking Lunge x 20 steps (45-35/25-15 lbs plate)
Run 800 Meters
*If your mobility does not allow you to hold the plate overhead without pain, then please substitute with KB Farmers Carry Walking Lunge.*
Time Cap: 20:00
Make sure you reach full extension at the top of your lunges. Use the 1000 Meter Row as your ‘buy in’ for the lunges. Push the pace on the lunges and then find a steady pace for your burpees. Empty the tank on your run.
