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)
Using a 60 minute running clock…When the clock starts, perform…
Two sets of:
400 meter Run OR 2 minute bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strength/Skill
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses each arm
Station 2: 5-8 Dumbbell Snatches or 12-15 Kettlebell Swings each arm
Station 3: 30-45 second Plank Hold
Metcon
Metcon (AMRAP – Reps)
“Strict Diane Corona Style”
Complete rounds of 21, 15 and 9 reps for time of:
1-Arm KB or DB Deadlifts
Strict Handstand Push-Ups or 1-Arm KB or DB Push Presses
Accessory Work
For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press (bench press on floor)
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.
Then:
5-10 minute cool down Jog, Bike, Ski or Row
Breathe solely through your nose and actively work to calm your heart and respiratory rate.