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)

Ankle Dorsiflexion x 60-90 seconds per side

Couch Stretch x 60-90 seconds per side

Strength/Skill

Every 90 seconds, for 9 minutes (2 sets) of:

Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps

Station 2 – 30 seconds per side of Rotational Medicine Ball Throws

Station 3 – Single-Leg Broad Jumps x 5 each leg

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (4 sets) of:

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 10 Burpee Box Jump-Overs (24″/20″)

Station 3 – 250/200 Meter Row

Station 4 – 20 Wall Ball Shots (20/14 lbs)

Station 5 – 50 Double-Unders or 150 m run

Accessory Work

Fun Finisher:

EMOM for 8 minutes (1 set):

Paloff Hold (L) x 45 seconds

Paloff Hold (R) x 45 seconds

Paloff Press (L) x 10-12 @ 2112

Paloff Press (R) x 10-12 @ 2112

Paloff Side Step (L) x 5

Paloff Side Step (R) x 5

Paloff Split Squats (L) x 10 (5 w/ each leg forward)

Paloff Split Squats (R) x 10 (5 w/ each leg forward)