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)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 20 seconds

Band Pull-Aparts x 30 reps @ 10X0

Rest 60 seconds

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

(goal is to use same weight as last week)

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Alternating Dumbbell Snatches (50/35 lbs)

10 Push-Ups

10 Alternating Pistols (or Cossack Squats with Goblet Hold)