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

Three Rounds:

Mountain Climbers x :30

Russian Step Ups x :30

Deep Squat Progression x :30

Single Leg Ground to Sky x :30

Practice Round – Every minute, on the minute, for Zone 2 Pacing of:

Minute 1: Calorie Bike or Row

Minute 2: Double-Unders

Minute 3: Toes to Bar

Minute 4: Alternating Dumbbell Snatches

Metcon

Max Reps Conditioning (6 Rounds for reps)

PERFORMANCE:

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:

Minute 1: 15-18/10-12 Calorie Bike or Row

Minute 2: 50 Double-Unders

Minute 3: 15 Toes to Bar

Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)

Minute 5: Rest

Goal: 12-20 DB Snatches per set.

FITNESS:

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:

Minute 1: 45 Second Bike or Row for Calories

Minute 2: 30-45 Seconds of Double Under practice

Minute 3: 10-15 Knees to Elbows

Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (35/25 lb DB)

Minute 5: Rest

Goal: 12-20 DB Snatches per set.