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.