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
SUB Lunges and burpees for Barbell work
Warm-up (No Measure)
FITNESS:
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Jumping Squats x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Jumping squats x 10 Reps
Rest as needed
Strength/Skill
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – DB Good Mornings x 8 reps @ 4011
Station 2 – DB Straight Leg Sky-Reaching Situps x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – DB Glute Bridges x 30 reps @ 10X0
Metcon
Metcon (Time)
CrossFit Open 19.3 Corona Style
200ft Overhead Dumbbell Lunge
50 DB Clean and Jerks 50/35
50 Pushups
200 ft handstand walk OR Bear Crawl