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)

.

Assault Bike x 1 minute (note your RPM, breathing in and out through nose only)

Assault Bike x 1 minute @ base RPM + 10 (For example, if you started minute 1 at 50RPM, hold 60 RPM here. Maintain nasal breathing!)

Assault Bike x 1 minute at original RPM (focus on lengthening your exhales and bringing heart rate back down. Again, maintain nasal breathing)

Two sets of:

Single Dumbbell Burpee Deadlift x 3 per side

Kipping Pull-up x 6 OR Scapular Pull-up x 12 (perform kipping pull-ups if you plan on doing bar muscle-ups, perform scapular pull-ups if you plan on doing strict pull-ups)

Metcon

Metcon (Time)

In teams of three, complete two rounds for time:

100/70 Calories of Assault Bike

800 Meter Run (all teammates together)

60 Dumbbell Burpee Deadlifts

400 Meter Run (all teammates together)

20 Strict Pull-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Dumbbell Burpee Deadlifts and Strict Pull-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.