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:
A-Skip x 50 feet
B-Skip x 50 feet
C-Skip x 50 feet
(How to skip!)
Sets of 10, 8, and 6 repetitions of:
Back Squat
*Use these three sets to determine and work up to the weight you will use for your workout (40 reps)
*Between each set, row 15-20 calories at a moderate pace
Metcon
Roxy #4 (Time)
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
Time Cap = 40:00 – please adjust distances accordingly.
Accessory Work
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches