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)
.
3 Minutes Assault Bike w/ Nasal Breathing Only
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Power Cleans (or Heavy KB Swings)
Metcon
Metcon (6 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
FITNESS:
Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
8 Burpees
10 Kettlebell Swings
12 Walking Lunges with Farmer’s Carry
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Accessory Work
3 rounds of :
30 Russian Twists (weighted or unweighted)
20 Tuck Crunches