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 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 of:

Dumbbell Suitcase Carry x 50 feet per side

Bodyweight Walking Lunges x 20 reps

Two sets of:

Burpee x 3 reps

Single-Arm Dumbbell Clean and Jerk x 3 reps per side

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (50/35 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)

Station 5 – Rest