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 or Ski-Erg x 3-5 minutes @ easy pace
(Keep HR under 115 BPM)
Banded Lat Stretch x 30 seconds per side
Banded Hamstring Pulse x 30 seconds per side
Cozy Bent Leg Lift x 10 reps with a 5 second hold
Plank Shoulder Taps x 30 reps afap
3 rounds not for time but under 10 minutes:
30-50 Double-Unders (or 30-50 seconds Double-Under Practice)
10 Toes-to-Bar (practice a long and short kip) or knee ups
10 Strict Handstand Push-Ups* add risers as necessary or use a box or pike push up
Metcon
Metcon (11 Rounds for weight)
Every 3 minutes, for 24 minutes (8 sets) of:
20/15 Calorie Assault Bike (55+: 15/10 Calorie)
*Power Clean
Sets 1-2: 10 Power Cleans @ 50% of 1-RM
Sets 3-4: 7 Power Cleans @ 60% of 1-RM
Sets 5-6: 4 Power Cleans @ 70% of 1-RM
Sets 7-8: 2 Power Cleans @ 70-80% of 1-RM
Then, once recovered, complete:
Three sets of:
Power Clean x 1 @ 85% of 1-RM
Rest 90 seconds