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)
“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
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.