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)

Band Distracted Hamstring Floss x 30-45 seconds per side

Glute Blast

Banded Clam Shells x 10 + 15 second Isol Hold

Banded Straight Leg Raises x 10 + 15 second Iso Hold

Banded Fire Hydrants x 10 + 15 second Iso Hold

Switch Sides

Two sets of:

Medball Squats x 10 reps

Medball Hang Squat Cleans x 10 reps

Medball Overhead Carry x 50′ per arm

Every 2 minutes for 5 sets

1 Cluster (squat clean thruster) + 2 thrusters

Build weight over 5 sets to today’s heaviest working weight

Metcon

Metcon (4 Rounds for time)

For time:

5 Chest-to-Bar Pull-Ups

10 Thrusters (105/75 lbs)

*Time Cap = 4 minutes*

At the 7:00 mark, complete the following…

For time:

10 Chin-over-the-Bar Pull-Ups

20 Thrusters (85/55 lbs)

*Time Cap = 7 minutes*

At the 17:00 mark, complete the following…

15 Chin-over-the-Bar Pull-Ups

30 Thrusters (55/35 lbs)

*Time Cap = 10 minutes (27:00)

Accessory Work

Two-Three sets of:

50 Flutter Kicks

50 Russian Twist (unweighted)

25 V-Ups

30-60 Second Plank Hold

Rest as needed