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:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Strength/Skill
Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups
FITNESS:
Five rounds for time of:
20/15 Calories of Assault Bike
20 Wall Ball Shots
10 Box Jumps (jump up, step down)
Accessory Work
Every 2 minutes for 10 minutes (5 sets):
12 GHD Hip Extensions (weighted or unweighted)
6 Reverse Flies (light)