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)

Glute Activation Warm-Up

Banded Dead Bug Iso Hold x 1 minutes

Banded Clamshell Hold x 30 seconds per side

Forward Cross Crawl x 30 seconds per side

Straight Leg Iso Raise x 30 seconds per side

Cross Under Lunge x 30 seconds per side

Fire Hydrant Iso Hold x 45 seconds per side

Cross Under Lunge Crawl x 30 seconds per side

Strength/Skill

Bulgharian Split Squat (4X6-8, 4X6-8)

Four sets of:

Farmers Carry Bulgarian Split Squats x 6-8 reps per leg @ 3111

Rest 45 seconds between legs; 90 seconds between sets

Supinated Grip Pull-Ups (Chin-Ups) x 6-8 reps @ 5111*

Rest 90 seconds

*If that tempo is challenging then please use assistance like a band or partner

Metcon

Metcon (No Measure)

Every minute on the minute for 30 minutes rotate through the following exercises (6 sets):

Minute 1: 45 Seconds of Assault/Echo Bike (75-80 RPM for Men; 60-70 for Women)

Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace

Minute 3: Rest

Minute 4: Prowler Push 45 seconds (Medium Weight)

Minute 5: Rest