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)

Four sets of:

20 Seconds of V-Ups

10 Seconds of Rest

20 Seconds of Cossack Squats

10 Seconds of Rest

20 Seconds of Plank Walks

10 Seconds of Rest

20 seconds of Scapular Pull-Ups

10 Seconds of Rest

20 Seconds of Jumping Squats

10 Seconds of Rest

Metcon

Metcon (No Measure)

Deal with It

(not partners but whole class does it together with trainer at front flipping the cards)

Spades = burpees;

Hearts = KB swings (55/35);

Diamonds = goblet squats (55/35);

Clubs = KB ground to overhead (snatch or clean & jerk) (55/35)

Jack/Queen/King = 10 reps;

Ace = 1 minute rest;

all others are number shown on the card

(ends up being 74 reps of each element)