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 1 minute (note your RPM, breathing in and out through nose only)
Assault Bike x 1 minute @ base RPM + 10 (For example, if you started minute 1 at 50RPM, hold 60 RPM here. Maintain nasal breathing!)
Assault Bike x 1 minute at original RPM (focus on lengthening your exhales and bringing heart rate back down. Again, maintain nasal breathing)
Two sets of:
Single Dumbbell Burpee Deadlift x 3 per side
Kipping Pull-up x 6 OR Scapular Pull-up x 12 (perform kipping pull-ups if you plan on doing bar muscle-ups, perform scapular pull-ups if you plan on doing strict pull-ups)
Metcon
Metcon (Time)
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Dumbbell Burpee Deadlifts
400 Meter Run (all teammates together)
20 Strict Pull-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Dumbbell Burpee Deadlifts and Strict Pull-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.