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
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
Handstand Walk
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk
Power Snatch (6×1)
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 – 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 80% of 1-RM Power Snatch
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
55+:
Step-Ups Allowed;
Men: Bodyweight;
Women: 3/4 Bodyweight
Please scale the load if needed. I want to see sound mechanics for the deadlifts so adjust the load if needed.