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
“Warm-Up Flow”
Two sets of:
2 Minutes Backward Walk
30 Seconds Sumo Deadlift (light)
30 Seconds Light KB Swings
Strength/Skill
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 โ Death March x 20 reps
Station 2 โ Turkish Get-Ups x 6 reps (3 each side)
Station 3 โ Hollow Body Bounces x 60 seconds
Metcon
Metcon (5 Rounds for reps)
Against a 5-minute running clock:
50/35 Calories of Assault Bike
(55+: 40/25 Calories of Assault Bike)
Max Reps of Burpees in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and thenโฆ
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(55+: 40/25 Calories of Assault Bike)
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and thenโฆ
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
(55+: 40/25 Calories of Assault Bike)