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:

Assault Bike x 60 seconds

Slider Seal Walk x 25ft forwards, 25 ft backwards

V-Up x 10 reps

Two sets of:

Double or Single Under Practice x 30 seconds

Air Squat x 10 reps

Kip Swing x 10 reps

Metcon

Set the Score (6 Rounds for reps)

PERFORMANCE:
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″”/20″”)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups

FITNESS:
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Lateral Jumps Over Parallettes
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Hold The Line (No Measure)

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – 55-60% of Calories Achieved in Station 1
Minute 2 – 55-60% of Reps Achieved in Station 2
Minute 3 – 55-60% of Reps Achieved in Station 3
Minute 4 – 55-60% of Reps Achieved in Station 4
Minute 5 – 55-60% of Reps Achieved in Station 5
Minute 6 – 55-60% of Reps Achieved in Station 6