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)
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps
Chest Opener x 8-10 reps
Strength/Skill
Every 2 minutes, for 12 minutes ( 2 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Hollow Body Bounces x 60 seconds
Metcon
Metcon (6 Rounds for reps)
Against a 5-minute running clock:
50/35 Calories of Assault Bike
(55+: 40/25 Calories of Assault Bike)
Max Reps of Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(55+: 40/25 Calories of Assault Bike)
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
(55+: 40/25 Calories of Assault Bike)
Rest 2 minutes, and repeat for a total of two sets.