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 Gears Warm-up”
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 get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Two sets, performed with one pair of kettlebells:
Double Kettlebell Sumo Deadlift x 10 reps
Double (or single) Kettlebell Swing x 10 reps
Kettlebell Front Rack Carry x 50 feet
Kettlebell Front Rack + Overhead Carry x 50 feet, left (keep kettlebell front rack hold on right side, press left overhead)
Kettlebell Front Rack + Overhead Carry x 50 feet, right (keep kettlebell front rack hold on left side, press right overhead)
Metcon
Metcon (Time)
PERFORMANCE:
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)
The weight cannot rest on the floor at any point during the workout – the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
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FITNESS:
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner