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)

,

200 Meter Run

Band Assisted Lat Stretch x 60 seconds per side

Band Assisted Perfect Stretch x 60 seconds per side

200 Meter Run

Band Assisted Scarecrow x 60 seconds

Hawaiian Squats x 5 reps per leg

200 Meter Run

Two Sets:

Grab a 15-35 lbs plate and complete the following with nasal breathing only…

Overhead Carry x 25′

Goblet Squat x 10 reps (slow and controlled)

Farmers Carry x 25′ (right)

Overhead Squat x 8 reps

Farmers Carry x 25′ (left)

Ground to Overhead x 6 reps

Rest as needed (or don’t rest if not needed)

Strength/Skill

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Accessory Work

For time

150-Foot Farmers Carry (80-100/50-70lbs)

60 Second Plank

100-Foot Farmers Carry (80-100/50-70lbs)

90 Second Plank (accumulated)

50-Foot Farmers Carry (80-100/50-70lbs)

2 Minute Plank (accumulated