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 with a Light DB:
Assault Bike x :30
Half Kneeling Windmill x 4 / Arm
DB Waiter’s Carry x 50 Feet / Arm
Renegade Row x 4
complete 5-10 reps each for quality with a light dumbbell before choosing workout weight:
Dumbbell Deadlifts
Dumbbell Hang Power Cleans
Dumbbell Push Presses
Front-Racked Dumbbell Lunges
Dumbbell Devil’s Presses
Metcon
8 Minute AMRAP (1) (AMRAP – Rounds and Reps)
Full Effort & Full Victory (Performance)
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
8 Minute AMRAP (2) (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
FITNESS:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Burpee Box Jump-Overs or Burpee Box Step-Overs
Rest 2 minutes, and when the running clock reaches 20:00…
8 Minute AMRAP (3) (AMRAP – Rounds and Reps)
Full Effort & Full Victory (Performance)
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses