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

3 Rounds

Bear Crawl x 50 Feet Forward / Back

Plank Hold x :30

Bottom Squat Rocks x :30

Hollow Body Bounces x :30

Russian Step Ups x :30

Inchworm to Push-Up x :30

Specific Warm-Up (No Measure)

Review Technique for each movement and complete practice round to determine appropriate customization:

Minute 1 – 5/4 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 10 Wall Ball Shots (20/14 lbs)

Minute 3 – 10 Push-Ups

Minute 4 – 6 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings

EMOM x 30 Minutes (Checkmark)

Full Effort (Performance)

EMOM x 30 minutes (6 rounds), of:

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Wall Ball Shots (20/14 lbs)

Minute 3 – 20 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings

Full Victory

EMOM x 30 minutes (6 rounds), of:

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Wall Ball Shots (20/14 lbs)

Minute 3 – 15 Push-Ups

Minute 4 – 10 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Push-Up Plank