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)
2 sets
0:30 Push Up to Downdog
0:30 Alternating Pec Opener Stretch (banded)
0:30 Slow Burpees
0:30 High Plank Scap push ups
0:30 Shoulder Tap, Shoulder Tap, Push Up
0:30 Plank Shoulder Circles
Weightlifting
Bench Press (10-5-3-1-1-1-3-5-10)
Bench Press *Score = Total Load OF:
10-5-3-1-1-1-3-5-10 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
1 Rope Climb (15′)
10 Air Squats
1 Rope Climb (15′)
20 Air Squats
1 Rope Climbs
30 Air Squats
…
[Add 10 Air Squat Per Round]
*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps
FITNESS:
AMRAP 10:
3 Strict pull ups and 3 knees to elbows (try to stay on bar)
10 Air Squats
3 Strict pull ups and 3 knees to elbows (try to stay on bar)
20 Air Squats
3 Strict pull ups and 3 knees to elbows (try to stay on bar)
30 Air Squats
…
[Add 10 Air Squat Per Round]
*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps