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)

50 meter Medicine Ball Carry w/ Pec Activation

10 Medicine Ball Deadlifts @ 4011

50 meter Medicine Ball Carry w/ Pec Activation

10 Medicine Ball Deadlifts @ 20X1

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111

20 Plank Shoulder Taps

10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111

20 Plank Shoulder Taps

Metcon

Metcon (No Measure)

Performance:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 65-70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 24 Band Pull-Aparts

Minute 4 – 12 Parallette Shoot-Throughs

Minute 5 – 30-Second Front Leaning Rest on Rings

Metcon (No Measure)

FITNESS:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts

Minute 2 – 16 Walking Lunges with Farmer’s Carry

Minute 3 – 24 Band Pull-Aparts

Minute 4 – 12 Parallette Shoot-Throughs

Minute 5 – 40 Seconds of Prone Plank