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 (No Measure)
250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace
Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)
Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps
.
Metcon
Team Workout (2 Rounds for reps)
PERFORMANCE:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil’s Presses (50/35 lbs)
FITNESS:
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Dumbbell Thrusters
9 Kipping High Knees
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees
12 Russian Kettlebell Swings