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
Warm-up (No Measure)
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if youโre unable to perform the first set as prescribed in less than 10 minutes.
Metcon
Metcon (3 Rounds for time)
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
40 Alternating Reverse Lunges with KB Farmerโs Carry (24/16 kg)
20 Toes to Bar
40/30 Calories of Assault Bike
400 Meter Run
Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if youโre unable to perform the first set as prescribed in less than 10 minutes.