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)
One Set of:
Sumo Stance Squats x 3 @3333 tempo
Regular Stance Squats x 3 @3333 tempo
Narrow Stance Toes Forward Squats x 3 @3333 tempo
Three Sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)
Rest as needed
Strength/Skill
Every 2 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)
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Box Jumps (24″/20″)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)
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:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)