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 x 2-3 minutes depending on how tight you feel
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; 2:41 in video)
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
Overhead Squat (4 X 2)
Overhead Squat Progressions
Every 2 minutes, for 8 minutes, complete (4 sets):
Overhead Squat x 2 reps @ 3111
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
35-49: 24/20″; 115/75 lbs; 24/16 kg
50-54: 24/20″; 95/65 lbs; 24/16 kg
55+: 24/20″ step ups okay; 85/55 lbs; 16/12 kg;
Kettlebell Swings are to eye level, not overhead.
