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.