CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Scapular Pull-Ups x 10-15 + Static Hang x As Many Seconds As Possible

Hip CARs

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Lateral Lunges or Cossack Squats x 20 reps

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Russian Baby Makers x 10

Rest 60 seconds

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

For max reps (or calories):

60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set.

FITNESS

For max reps (or calories):

60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump or Step-Overs

Rest 60 seconds

60 seconds of V-Ups

Rest 60 seconds

60 seconds of Lateral Jumps Over Parallettes

Rest 60 seconds

60 seconds of Goblet Squats

Rest 60 seconds

60 seconds of Push-Ups

Metcon (No Measure)

Rest 4 minutes until the running clock reaches 15:00.

During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

PERFORMANCE:

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 65-70% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 65-70% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

OR

FITNESS:

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump or Step-Overs x 65-70% of Reps Achieved in 60 seconds

Minute 3 – V-Ups x 65-70% of Reps Achieved in 60 seconds

Minute 4 – Lateral Jumps Over Parallettes x 65-70% of Reps Achieved in 60 seconds

Minute 5 – Goblet Squats x 65-70% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds