CrossFit Odyssey – CrossFit
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)
2 Rounds of:
7-10 cal row
5 scap pull-ups
5 push-up negatives
10 wallball squats
10 wallball overhead press
Metcon
Conditioning Part I (AMRAP – Reps)
PERFORMANCE:
As Many Reps As Possible in 8:00, of:
Wallball Shots (20/14 lbs, 10/9-foot target)
FITNESS:
As Many Reps As Possible in 8:00, of:
Wallball Shots (14/10 lbs, 10/9-foot target)
Work with a partner and collect as many reps as you can, together. While one partner works, the other rests.
Teamwork Rox (Time)
PERFORMANCE:
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
FITNESS:
Teams of two complete the following for time:
*Station 1 – 600 Meter Run and 750 Meter Row
*Station 2 – 600 Meter Run and 40 Burpees
*Station 3 – 600 Meter Run and 30/21 Calories of Assault Bike
*Station 4 – 600 Meter Run and 40 Box Jumps
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.
Time Cap = 40:00 – please adjust distances accordingly.
Conditioning Part II (Time)
PERFORMANCE:
Mini-Row-Murph
For time:
1000/800-Meter Row
*50 Pull-ups
*100 Push-ups
*150 Air Squats
1000/800-Meter Row
FITNESS:
For time:
800/650-Meter Row
*40 Pull-ups
*80 Push-ups
*120 Air Squats
800/650-Meter Row
Goal < 18:00 *Partition the Pull-ups, Push-ups, and Air Squats any way you see fit. The most common partition is rounds of “Cindy”, ie 5 Pull-ups, 10 Push-ups, 15 Air Squats