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)
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Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to flush out some soreness from the week, while learning to use your breathing to ramp-up and ramp-down your intensity
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 8 reps
Single-Arm Dumbbell Hang Power Clean x 4 reps per side
Pause Push-Press x 4 reps per side
Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses”