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)

Band Distracted Ankle Mobility x 60 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

Static Hang x MAX seconds

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Run 400 Meters @ easy pace

Two sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

Weightlifting

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 5 minutes of:

20 Mountain Climbers

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups

10 Push-Ups

OR