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
.
3 Minutes Assault Bike w/ Nasal Breathing Only
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Metcon
Metcon (No Measure)
Performance & Fitness | Active Recovery & Skill Session
Every 2 minutes, for 36 minutes (3 sets) of:
Station 1 – 300/250 Meter Row or Ski
Station 2 – 50-Foot Handstand Walk or 3-5 Wall Walks
Station 3 – 20/15 Calories of Assault Bike
Station 4 – 200-Foot Farmer’s Carry
Station 5 – 45-Second Side Plank (each side)
Station 6 – Rest or Skill of Choice (e.g., 2-5 Ring Muscle-Ups)
This session should be used to focus on proper movement mechanics, breathing and heart rate management. Stay in control at all times, and try to breathe through your nose for as much of the session as possible.