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
.
30 Calorie Assault Bike
Two to Three Sets w/ Little Rest:
Alternating Lateral Lunges or Cossack Squats x 12-14
Wall Climbs x 2-4
Two To Three Sets:
3-5 Thrusters
3-5 Burpees
Rest 30-60 seconds
Metcon
The Veteran (Time)
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
The Veteran (beginner)
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups
“The Veteran” (Intermediate) Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
“The Veteran” (Advanced) Workout Definition
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
The Prescribed “Veteran” is 11 rounds. It will take a long time!
If you’re not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.