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)

“Squat Therapy x 10 reps @ 3211 tempo

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Squat Therapy x 10 reps @ 3211 tempo

Followed by…

(Nasal Breathing Only)

30 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

20 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

10 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Clean and Jerk (10 X (1+1+1))

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Cozy Leg Lifts (Left) x 8 reps @ 2114

Station 2 – Cozy Leg Lifts (Right) x 8 reps @ 2114

Station 3 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (left arm)

Station 4 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (right arm)

Metcon

Devil’s Sweet Tooth (Time)

For time:

24/18 Calories of Assault Bike

12 Devil’s Presses (50/35 lbs)

20/14 Calories of Assault Bike

10 Devil’s Presses (50/35 lbs)

16/10 Calories of Assault Bike

8 Devil’s Presses (50/35 lbs)

12/6 Calories of Assault Bike

6 Devil’s Presses (50/35 lbs)
Compare results to August 17, 2021.