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

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Arch Under Bar Jump to Support x 6-8 reps or Box Jump to Full Support on Bar x 10 reps

Interval 2 – Swinging Knees-To-Bar x 3 reps

Every minute, on the minute, for 4 minutes of:

Kipping Swing to Kipping Chest-to-Bar Pull-Up x 3 reps OR Kipping Swing to Kipping Chin-Over-The-Bar Pull-Up x 3 reps

Metcon

Metcon (Time)

Conditioning

Three rounds for time of:

800 Meter Run

30 Russian Kettlebell Swings(32-24/24-16)

Accessory Work

“Optional Accessory Work

Two sets of:

GHD Sit-Ups x 15 reps

Rest 30 seconds

Bird Dogs x 10 reps each side

Rest 30 seconds