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:
Tricep Stretch x 30 seconds per arm
THEN
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
Strength/Skill
Pump:
Three sets of:
15 Dumbbell Bench Press
Immediately followed by…
15 Tempo Ring Rows @ 1111
Immediately followed by…
30 Seated Banded Horizontal Rows
Rest as needed
Metcon
Metcon (2 Rounds for reps)
Complete as many reps possible in 6 minutes of:
400 Meter Run
20 Burpee Box Jump Overs (24/20″”””)
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 8:00, complete…
Complete as many reps possible in 8 minutes of:
400 Meter Run
20 Burpee Box Jump Overs
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 18:00, complete…
Metcon (Time)
400 Meter Run
20 Burpee Box Jump Overs (24/20″”””)
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
50-35/35-20 lbs
Box Step-Overs allowed
Accessory Work
Three sets of:
Hollow Hold x 30 Seconds
Alternating V-Ups x 12 each side
Tuck Hold x 60 seconds
Rest as needed