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
.
Two rounds of:
60 seconds Jump Rope
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)

*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds

Weightlifting

Back Squat (1X10, 1X15, 1X10)

Set 1: 10 reps @ 55%
Set 2: 15 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets

Metcon

Metcon (2 Rounds for time)

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 8 Toes to Bar
Station 3: 4 Burpee Box Jump Overs (24/20″”)

At the 9:00 mark, complete for time:

Two rounds of:
10-12/8-10 Calorie Row
8 Toes to Bar
4 Burpee Box Jump Overs (24/20″”)

At the 15:00 mark, complete for time:

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12/8-10 Calorie Row
Station 2: 6 Pull Ups
Station 3: 30 Double Unders

At the 24:00 mark, complete for time:

Two rounds of:
10-12/8-10 Calorie Row
6 Pull Ups
30 Double Unders
If you find this workout not too difficult then we’re going to challenge you one step further. Pick a movement or two and see just how fast you can complete them during that minute. This will take it from slightly more aerobic to a little more anaerobic. These are the perfect workouts to work on spe