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)

.

Three sets, increasing your pace on the bike as you go, of:

Assault Bike x 60 seconds

Single-under or Double-under x 45 seconds

Plank Hold x 30 seconds

Dumbbell Suitcase Deadlift x 15 seconds per side

Metcon

Metcon (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
FITNESS:

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: 20 Box Jump-Overs

Minute 3: 20 V-Ups

Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches

Minute 5: Rest

Accessory Work

Three sets of:

Banded Glute Bridge x 15-20 reps (fast)

Rest 45 seconds

Powell Raises x 6-8 reps per side @ 3111

Rest 45 seconds