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)

Band Distracted Pec Stretch x 60 seconds per side

Banded Passthroughs x 10 reps while at the bottom of the squat

Strength/Skill

“Every minute on the minute for 8 minutes (2 sets):

Minute 1 – KB Windmill x 5 reps per side

Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)

Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom

Minute 4 – Assault Bike x 10 strokes for max calories

Metcon

Metcon (AMRAP – Rounds and Reps)

“AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots (30/20 lb)

800 meter Run

200 Double-Unders (100 each)

800 meter Run

One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For the double-unders, each partner must complete 100 total.