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
.

Two sets of:

:60 Seconds of Bike

Passive Supinated Grip Hang on Pull-up Bar x 60 seconds

Prone Plank x 30 seconds

Two sets of:

Front Rack Kettlebell Carry x 50ft

Front Rack + Left Kettlebell Overhead Carry x 50ft

Front Rack + Right Kettlebell Overhead Carry x 50ft

Double Kettlebell Overhead Carry x 50ft

Weightlifting

Split Jerk (6X2)

Every 90 Seconds, for 3 minutes (2 sets):

Press in Split Jerk Position x 5 reps

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Seated Overhead Press x 12-15 reps @ 2111

Station 2 – Long Lunge Hold x 45-60 seconds

Station 3 – Stationary Dips x 10-15 reps @ 1111

Station 4 – Side Plank x 30-40 seconds each side

Metcon

1-time exercise (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

15/10 Calories of Assault Bike

15 Pull-Ups

15 Push Presses (115/75 lbs)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Dumbbell Push Presses

6 Strict Pull-Ups