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
.

Run x 400m at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Metcon (Time)

PERFORMANCE:

In teams of three, complete two rounds for time:

100/70 Calories of Assault Bike

800 Meter Run (all teammates together)

60 Devil’s Presses (50/35 lb DBs)

400 Meter Run (all teammates together)

20 Bar Muscle-Ups

FITNESS:

In teams of three, complete two rounds for time:

100/70 Calories of Assault Bike

800 Meter Run (all teammates together)

60 Dumbbell Burpee Deadlifts

400 Meter Run (all teammates together)

20 Strict Pull-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Dumbbell Burpee Deadlifts and Strict Pull-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.