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)

Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Inchworms

Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Strength/Skill

Back Squat (5 x 3)

PERFORMANCE:

Five sets of:

Back Squat x 3 reps @ 85-90%

Rest 2 minutes”

FITNESS:

Every 90 seconds, for 18 minutes (3 sets each) of:

Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Reverse Snow Angels x 15 reps @ 2020

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
FITNESS:

For time:

500 Meter Row

50 Wall Ball Shots

500 Meter Row

*Compare results to November 9, 2018.