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)

10 Slow and Controlled Deep Squat Progressions

youtube.com/watch?v=mVsg948mHc0&index=4&

10 Slow and Controlled Kettlebell Ankle Pulse (per side)

youtube.com/watch?v=U0J5CChBvQo&index=2&

Two sets of:

30 Seconds Banded Monster Walks (forward)

30 Seconds Banded Monster Walks (backward)

youtube.com/watch?v=mtLFiLyifPM&index=10&

30 Seconds Lateral Banded Walk (right)

30 Seconds Lanteral Banded Walk (left)

youtube.com/watch?v=5bO9tD3FbWk&index=11&

30 Seconds Band Resisted Walking Plank (right)

30 Seconds Band Resisted Walking Plank (left)

(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Weightlifting

Back Squat (1X4, 1X3, 1X2, 2X1)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

500 Meter Row

30 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)

20 Burpee Box Jump-Overs (24/20″”)

15 Double Dumbbell Power Cleans (50-35/35-20 lbs)

50 Double Unders

Rest 2 minutes