CrossFit Odyssey – CrossFit
Warm-up
Dynamo (No Measure)
Performance:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 18/12 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 300/250 Meters of Rowing
Fitness:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 18/12 Calories of Assault Bike
Station 3 – 15 Burpees
Station 4 – 300/250 Meters of Rowing
For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Three sets of:
Double or Single Under Practice x 30 seconds
Kettlebell Suitcase Carry x 50ft per side
Two sets of:
Row x 60 seconds
Box Step-up x 10 reps
Kettlebell Sumo Deadlift x 15-20 reps