CrossFit Odyssey – CrossFit

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Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Warm-up (No Measure)

PERFORMANCE:

Every minute, on the minute, for 9 minutes (3 sets) of:

Interval 1 – Donkey Kick Burpee x 3-4 reps

*Only kick as high as you feel comfortable.

Interval 2 – Stretch Body Hold x 30 seconds

Interval 3 – Strict Knees-To-Chest on Bar (or challenge utilizing knees-up options) @ 2011 x 8 reps

Rest until 10:00, then. . .

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Full Support Hold on low rings x 30 seconds (accumulate time as necessary)

Interval 2 – Hand Plank Cross Knee-To-Elbow x 45 seconds for max reps

Metcon

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

25/18 Calories of Assault Bike

15 Burpee Box Jump-Overs (24″/20″)

200 Meter Run

20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Compare your results/effort with August 4, 2020. On August 11, we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Post to comments which variation seemed easier, and what you learned in the process of comparing the two workouts.

As was the case on August 4, your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.