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)

Every minute, on the minute, for 12 minutes:

Minute 1 – Handstand Hold Work x 34-45 seconds

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold

5 Dumbbell Squat Jumps (light)*

10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1200 Meter Run

40 Burpees to Target (touch your pull-up bar)

40 Pull-Ups

800 Meter Run

20 Burpees to Target

20 Chest-to-Bar Pull-Ups

400 Meter Run

10 Burpees to Target

10 Bar Muscle-Ups

FITNESS:

Five rounds for time of:

400 Meter Run

15 Burpees to Target (touch your pull-up bar)

10 Strict Pull-Ups

Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.