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
.

Row x 3 minutes

Two sets of:

Assault Bike x 60 seconds

Dive Bomber Push-up x 5 reps

Air Squat x 10 reps

Metcon

Conga (Time)

PERFORMANCE:
In teams of two, each member must complete the following for time:
1000 Meter Row
15 Burpee Box Jump-Overs (24″”/20″”)
30 Pull-Ups
50 Thrusters (20/15 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final thruster, and then…

FITNESS:
In teams of two, each member must complete the following for time:
1000 Meter Row
10 Dumbbell Burpee Box Step-Ups (20″”)
15 Strict Pull-Ups
50 Thrusters

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Step-Ups.

After finishing, Partner A must rest until Partner B has finished the final thruster, and then…

Listen to the Beat (Time)

PERFORMANCE:
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
50 Thrusters (20/15 kg)

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed their Assault Bike calories.

FITNESS:
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
10 Dumbbell Burpee Box Step-Ups (20″”)
15 Strict Pull-Ups
50 Thrusters

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed their Assault Bike calories.