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)
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Strength/Skill
Gymnastic Skills & Drills
Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
OR Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)
Barbell Cycling
Two sets for max reps each of:
Power Snatch x 30 seconds
Rest 60 seconds
Squat Cleans x 30 seconds
Rest 30 seconds
Shoulder to Overhead x 30 seconds
Rest 2 minutes
Suggested loading: 135-85/95-55
Metcon
Metcon (Time)
Short & Sweet Conditioning
Three rounds for time of:
15 GHD Sit-Ups/anchored sit ups
60 Double-Unders or 120 singles