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)
PVC Pipe Pass Thrus x 15 reps
Two sets of:
20 seconds Scap Pull-Ups
20 seconds Ring-Rows
20 seconds Russian Baby Makers
20 seconds Mountain Climbers
20 seconds Prone Plank Hold
200 Meter Row
(should take around 6 minutes to complete)
Strength/Skill
Overhead Squat (4×3)
Two sets of:
Sotts Press x 5 reps
Follow this progression if you have difficulty with this exercise
Every 2 minutes, for 8 minutes, complete (4 sets):
Overhead Squat x 3 reps @ 3111
Please focus on having a strong position for your Overhead Squat. Depending on your mobility, you may need to start with a PVC Pipe standing in front of a rack and use the rack to help assist you as you lower yourself into the bottom position of your squat.
Metcon
Metcon (Time)
For time:
Row 1000 Meters
25 Squat Cleans (155-95/105-65)
Run 1 mile