CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

90 second Run/Bike/Row (any machine you have access to)

30 second Side Plank (each side)

30 seconds of Dumbbell or Kettlebell Kang Squats

30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold

30 seconds of Alternating Cossack Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Strength/Skill

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:

Minute 1: 12-15 Dumbbell or Kettlebell Thrusters

Minute 2: 5-8 Devil’s Presses

Minute 3: Max Calorie Row or Bike or Shuttle Run or Jump Rope

Minute 4: Rest

Metcon

Metcon (No Measure)

When the running clock reaches 40:00, perform the following…

Three sets of:

45 seconds of Pronated-Grip Bent-Over DB or KB Row

Rest 15 seconds

45 seconds of KB or DB Romanian Deadlifts

Rest 15 seconds

60 seconds of Flutter Kicks

Rest 60 seconds

When the running clock reaches 55:00, perform the following…

5-10 minutes of breath work lying down in a comfortable position.