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

Two Rounds:

Quadruped Thoracic Rotation x 5 / Side

Walking Lunge x 100 Feet

Goat Bag Swings x 10

KB Sumo Deadlift x 10

Skips x 100 Feet

Practice Round

30 seconds of Assault Bike or Bike Erg

30 seconds of Box Jump-Overs

30 seconds of Hang Power Snatches

30 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, row right)

Metcon

Team Conditioning (AMRAP – Reps)

PERFORMANCE:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Box Jump-Overs (30″/24″)

60 seconds of Hang Power Snatches (95/65 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, row right)

https://youtu.be/_8V0_yKHIeM

Rest 60 seconds

FITNESS:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Box Jump-Overs or Step-Overs (24″/20″)

60 seconds of Kettlbell Sumo Deadlifts

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, row right)

https://youtu.be/_8V0_yKHIeM

Rest 60 seconds

Teams get one bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories biked and reps completed).