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
.
Three sets of:
2-Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30-Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30-Second Squat Hold
Bergener
Metcon (Time)
PERFORMANCE:
In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Barbell Complex*
* Barbell Complex:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)
Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the barbell.
FITNESS:
In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Kettlebell Complex*
* Ketllebell Complex:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each round)
Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the kettlebell.