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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, perform the first set with nasal breathing only, of:
Row x 250 meters
Run x 200 meters
Two sets of:
Weighted Prayer Stretch x 30-60 seconds
Prone Yโs, Tโs, Wโs x 5 reps, one-second pause at top of each
Two sets of:
Waiterโs Carry x 50ft per arm
Curtsey Lunge with DB Goblet Squat Hold x 8 reps per side
Metcon
Metcon (Time)
For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs โ 10 steps each side)
40 Box Step-Overs with Dumbbell (55/35 lbs to 20โณ box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (55/35 lbs to 20โณ box)
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs โ 10 steps each side)
1600 Meter Run
Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 2011
Rest 60 seconds