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)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

24 Pull-Ups

12 Front Squats (185/135 lbs)

Take the front squats from the floor. Front squat weight should be such that you are able to complete at least your first round in two sets or less. Pull-ups should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.
FITNESS:

Three rounds for time of:

800 Meter Run

12 Strict Pull-Ups

24 Goblet Squats