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:
High Knees
Bunny Hops
Over-the-fence, forwards/backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each
Two sets of:
Low Loaded Cossack Squats x 30 seconds
Wide Squats x 30 seconds
Wide Squat (Horse Stance) Hold x 30 seconds
Metcon
Metcon (Time)
Five rounds for time:
PERFORMANCE:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
FITNESS:
Five rounds for time:
400 Meter Run
12 Alternating Lunges with Farmer’s Carry
12 Front-Racked Kettlebell Squats or Goblet Squats
Accessory Work
Three sets of:
Bat Wings x 5 reps with a 5 second hold
Rest 30 seconds
Single-Leg Hip Bridge (right) x 15 reps (feel free to use a dumbbell for weight)
Rest 30 seconds
Single-Leg Hip Bridge (left) x 15 reps (feel free to use a dumbbell for weight)
Rest 30 seconds