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
Partner 1 Bikes while Partner 2 completes the exercise (switch after each exercise):
50 Feet / Direction Banded Monster Walk
50 Feet / Direction Banded Lateral Walk
10 / side Banded Cross Under Lunge
Then everyone grab a Kettlebell and perform…
10 Kang Squats
Goblet Squat Hold with Overhead Press x 10
10 / side Single Arm Front Rack KB Squat
1:00 Wrist Stretch
200 meter Run
Lastly, set up stations and collect 2-3 rounds, of:
3 Pull-Ups
6 Dips
9 Air Squats
Metcon
Saturday Team Conditioning (AMRAP – Rounds and Reps)
PERFORMANCE:
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)
*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.
FITNESS:
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 DB Push Presses
12 Goblet Squats
*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.