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)
.
5 minutes of low-intensity Assault Bike or Jogging @ 70%
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5 minutes but stay warm.
Metcon
Metcon (3 Rounds for reps)
Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Alternating Pistols
Rest 15 seconds
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24″/20″ box)
Rest 60 seconds
Note your total calories + reps achieved in each set, then sum them for your overall score.
FITNESS:
Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Alternating Cossack Squats
Rest 15 seconds
60 seconds of Dumbbell Push Press
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Box Step-Overs
Rest 60 seconds
Note your total calories + reps achieved in each set, then sum them for your overall score.