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)

.

30 Seconds Assault Bike

Deep Squat Progressions x 3 reps

10-15 Ring Rows

20 Seconds Assault Bike

Deep Squat Progressions x 3 reps

Static Hang from Bar x 30-60 seconds

10 Seconds Assault Bike

Deep Squat Progressions x 3 reps

Strict Pull-Ups x 3-5 reps

Two sets of:

25/18 Calorie Assault Bike

300 Meter Row

Rest 60 seconds

300 Meter Row

25/18 Calorie Assault Bike

Rest 3 minutes

Challenge…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. You will probably get snotty and that is okay – just your nasal passage getting cleaned out!

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or Rowing

15 Ring Dips or Stationary Dips

30 Alternating Dumbbell Snatches

60 Double Unders

15 Ring Dips or Stationary Dips

30 Russian Kettlebell Swings

20/15 Calories of Assault Bike or Rowing

50-35/35-20 lbs; 32-24/24-12 kg

Accessory Work

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 3011

Rest 60 seconds

Strict Pull-Ups x 6-10 reps

Rest 60 seconds