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)

Two sets of:

Row x 250 meters

Slider Seal Walk x 25 feet forwards, 25 feet backward

Two sets of:

Prone PVC Pass-Through x 10 reps

Prone Plank x 45 Seconds

Weightlifting

Shoulder Press (4X 3-4)

Every 2 minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets):

Station 1 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Left)

Station 2 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Right)

Station 3 – Stationary Dips x Max Reps in 40 seconds

Station 4 – Flutter Kicks x Max Reps in 40 seconds

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times of:

500 Meter Row

400 Meter Run

25 Push-Ups

Accessory Work

Three sets of:

8-10 Back Rack Reverse Lunges (right)

Rest 15 seconds

8-10 Back Rack Reverse Lunges (left)

Rest 30 seconds

30-45 Second Face Up GHD Hold OR Hollow Hold

Rest 30 seconds

Please use a load that allows your knee to lightly ‘kiss’ the ground versus crash into it.