CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

Assault Bike x 3 minutes

Followed by…

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Specific Warm-Up (No Measure)

One round, of:

Wall Ball Weighted Wall Sit x :30

Wall Ball Strict Press x 10

Air Squat x 10

Tall Ball Slam x 10

DB Thruster x 10

Wall Ball Shot x 10

Saturday Conditioning (3 Rounds for reps)

Full Effort (Performance)

12 Minutes for as many Reps of WB as possible

100/70 Calories of Assault Bike or Rowing

Followed by Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00…

8 Minutes for as many Reps of DB Thrusters

70/50 Calories of Assault Bike or Rowing

Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00…

6 Minutes for as many Reps of Air Squats

50/35 Calories of Assault Bike or Rowing

Max Reps of Air Squats in remaining time

Full Victory

12 Minutes for as many Reps of WB as possible

80/60 Calories of Assault Bike or Rowing

Followed by Max Reps of Wall Ball Shots in remaining time

Rest 4 minutes, and when the clock reaches 16:00…

8 Minutes for as many Reps of DB Thrusters

60/40 Calories of Assault Bike or Rowing

Max Reps of Dumbbell Thrusters (35/25lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00…

6 Minutes for as many Reps of Air Squats

40/25 Calories of Assault Bike or Rowing

Max Reps of Air Squats in remaining time