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)
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe) (https://www.youtube.com/watch?v=b42ZBkXumRo)
Lat and Hip Flexor Combo Stretch x 30 seconds per side
Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side
Three sets of:
Static Ring Holds x 15 seconds
Rest as needed
Metcon
Metcon (8 Rounds for weight)
Every 3 minutes, for 24 minutes (8 sets) of:
300/250 Meter Row
5 Box Jump Overs (24/20″; 55+: Step-Overs Okay)
5 Power Cleans*
Begin at 65% of 1-RM Clean and increase by 2-3% each round as long as you continue to complete each interval under 2 minutes.
Can you make it all the way to 80%?