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)
Grab a partner and do the partner t-spine stretch
Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side
Two sets of:
Banded Chest Pull
Hollow Body/Superman Swings x 5 reps
Gymnastic Skills and Drills
Two sets of:
Baby Butterfly Pull-Ups x 8-10 reps
15 Arch Under Bar Jump to Support
OR
15 Jumping Chest-to-Bar Pull-Ups
Strength/Skill
Overhead Squat (6 X 1)
Overhead Squat Progressions
Every 2 minutes, for 12 minutes, complete (6 sets):
Overhead Squat x 1 rep @ 3111
Metcon
Metcon (Time)
Row 1000 Meters
Deadlift x 30 reps (225-185/155-135)
Toes-to-Bar x 30 reps
Rest 2 minutes, and then …
For time:
Run 600 Meters
Wall Ball Shots x 50 reps
Run 600 Meters
