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TUESDAY, 8/16/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward facing throughout

Two sets of:

Bodyweight Walking Lunge x 20 steps

Air Squat x 10 reps


Metcon (Time)

Two rounds for time of:

400 Meter Run

400 Meter Ski Erg or Row

400 Meter Run

20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

400 Meter Run

30 Wall Ball Shots (14/10 lbs)

400 Meter Run

400 Meter Row or Ski Erg

Compare results with February 23, 2022.

This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus and Odyssey members and followers at several upcoming races.

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