CrossFit Odyssey – CrossFit

Happy New Years!

Happy New Year! Get outside (if weather permits) and go for a walk or run taking the opportunity to reflect on the previous year.

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm Up

2 rounds

200m run

10 walking lunges

10 push-up to down dog

10 kip swings

15 jumping jacks

4 Seasons (4 Rounds for time)

4 stations/rounds

8 min to complete

1st station

31/28 cal bike

28/23 cal row

310 m run (go past 300 turn around)

2nd station

30 chest 2 bar/pull up/ jumping chest to bar

31 wallballs

30 toes to bar/ Vups/situps (no knee ups)

3rd station

31 burpees

31 box step overs with heavy dumbbell/high box step over

30 Double Unders/ 60 singles

4 station

31 deadlifts 115/85

30 cleans 115/85

31 Shoulder to overhead 115/85
If some movements are in your wheelhouse you might get more rest at one station than another. Take advantage of the rest

Depending on athletes rotate through stations with group to avoid confusion and or total anarchy.