CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Warm-Up.

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 10 @ 2020

Squat Therapy x 10 @ 2121

Tabata x 3 rounds (6 minutes total):

Russian Step-Ups (left)

Russian Step-Ups (right)

Plank Shoulder Taps

Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

HARD: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

25 Air Squats

20 Mountain Climbers

15 Kettlebell Swings

10 Box Step-Overs (with Dumbbells)

5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 box step-overs, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

HARDER: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Russian Kettlebell Swings (24/16 kg)

30 Shoulder to Overhead (95/65 lbs)

20 Box Jumps (32″/24″)

10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.