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
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Two sets of:
Foam Roller Sprinter Hold x 15 seconds per side
Long Lunge Press Up x 5 reps, 3 second hold on each
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Metcon
Metcon (4 Rounds for reps)
Against a 7-minute running clock…
400 Meter Run
15 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
Max Calories of Assault Bike
Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.