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
.
At increasing intensity (get REALLY warm):
800 Meter Run
50/35 Calorie Assault Bike
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Weightlifting
Thruster
Every minute, on the minute, complete:
Thruster x 1 rep
The weight increases every minute until you hit your heaviest Thruster for today. Weights are below:
Men start at 95 lbs and increase every minute by 10 lbs to 135 then add 5# every minute
Women start at 65 lbs and increase every minute by 10 lbs until 95 lbs, then increase in weight by 5 lbs every minute
Metcon
Metcon (Time)
Complete as many reps as possible in 3 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots 20/14 10’/9′
20 Toes to Bar
30 Box Jumps 24/20
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead 115/75
Rest 60 seconds and then . . .
Complete as many reps as possible in 6 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 2 minutes and then . . .
For time:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead