CrossFit Odyssey – CrossFit

General Warm-Up

Partner 1 Bikes at easy pace while Partner 2 completes the exercise below. Switch after every exercise.

Perfect Stretch x :45 / Side

Inchworm to Push-Up x 6

Russian Step-Ups to Box x 6 / Leg

10 Air Squat + 10 Jump Squat

Conditioning

12 Days of Christmas (Time)

Full Effort (Performance)

1 200/150 Meter Row or 400/350 Bike

2 Muscle-Ups (Ring or Bar)

3 Dumbbell Thrusters (50/35 lbs)

4 Box Jumps (24/20″)

5 Handstand Push-Ups

6 Pull-Ups

7 Kettlebell Swings (24/16 kg)

8 Single-Arm DB or KB Snatches (4 each arm; 50/35 lbs)

9 Toes To Bar

10 Walking Lunges with Dumbbells (50/35 lbs)

11 Burpees

12 Man-Makers (50/35 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Full Victory

12 Days of Christmas

1 200/150 Meter Row or 400/350 Bike

2 Ring-Dips or Stationary Dips

3 Dumbbell Thrusters (35/20 lbs)

4 Box Jumps/Step-Ups (24/20″)

5 Dynamic Push-Ups

6 Jumping Pull-Ups or Ring Rows

7 Kettlebell Swings (16/12 kg)

8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)

9 Knees to Elbows or Hanging Knee Raises

10 Walking Lunges with Dumbbells (35/20 lbs)

11 Burpees

12 Man-Makers (35/20 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Dips, 250 Meter Row

3 – 3 DB Thrusters, 2 Dips, 250 Meter Row

4 – 4 BJ, 3 DB Thrusters, 2 Dips, 250 Meter Row

. . . and so on.