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)

High Knees

Bunny Hops

Over-the-fence, forwards

Over-the-fence, backwards

Suicides (remain facing forward throughout)

Perform these drills for approximately 50 feet each

Two sets of:

Row x 250/200 meters

Walking Lunge x 20 steps

Broad Jump x 5

rest 30 seconds

*Increase row pace on set two

Metcon

Metcon (8 Rounds for time)

Every 5 minutes, complete the following in teams of two for times:

*Station 1 – 800 Meter Relay Run (400m each)

*Station 2 – 1000 Meter Relay Row or Ski Erg (500m each)

*Station 3 – 800 Meter Relay Run (400m each)

*Station 4 – 100 Meters of Walking Lunges with Kettlebell (24/16 kg KB – partition between partners as needed)

*Station 5 – 800 Meter Relay Run (400m each)

*Station 6 – 80 Burpee Broad Jumps (3′ Minimum – alternate every jump)

*Station 7 – 800 Meter Relay Run (400m each)

*Station 8 – 1000 Meter Relay Row or Ski Erg (500m each)

Note your team’s working time for each station, then sum it for your overall time. Goal is to push hard when it’s your turn to work, and rest enough to repeat that effort while your partner is working.

Accessory Work

Three sets of:

Dumbbell Deathmarch x 12-15 reps each leg

Rest as needed