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 2 minutes

Banded Lateral Walks x 30 seconds each direction

Assault Bike x 90 seconds

Banded Monster Walks x 30 seconds forward/backward

Assault Bike x 60 seconds

Banded Squats x 30 seconds

Weightlifting

Clean (6 X (1+1+1))

Every two minutes, for 12 minutes (6 sets):

Clean Lift Off + Clean Lift Off + Clean @ 75-78% of 1-RM Clean

Metcon

Metcon (Time)

For time:

40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike

25 Chin-over-the-Bar Pull-Ups

15 Devil’s Press (35/20 lbs)

25 Chin-over-the-Bar Pull-Ups

40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike