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 3 minutes, nasal breathing only

Two sets of:

Broad Jump x 5 reps

Barbell Romanian Deadlift x 10 reps

Barbell Supinated Grip Bent-Over-Row x 15 reps

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Box Jump-Overs (30″/24″)

60 seconds of Hang Power Snatches (95/65 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, row right)

Rest 60 seconds

Teams get one bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories biked and reps completed).
FITNESS:

In teams of four, complete five sets for max reps/calories of:

60 seconds of Assault Bike or Bike Erg (for calories)

60 seconds of Burpees to Target 6″ Above Standing Reach

60 seconds of Kettlebell Snatches

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, row right)

Rest 60 seconds

Teams get one bike, one box, one kettlebell, and one set of dumbbells. Team members rotate through the four workstations at 60-second intervals and all members rest at the same time. Post total score (calories biked and reps completed).