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.