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 800m at conversational pace

Two sets of:

Single-Arm Dumbbell Push Press x 5 reps per side

Dumbbell Waiter’s Carry x 50ft per side

Dumbbell Kang Squat x 5 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance & Fitness:

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

9 Devil’s Presses (50/35 lb DBs)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and devil’s presses.

Rest 8 minutes, and when the running clock reaches 20:00…

Metcon (AMRAP – Rounds and Reps)

Part 2:

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.