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 Wall Climbs

5-Line Shuttle Run

Metcon

ROXY (Time)

Roxy #2

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

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 members and followers at several upcoming races.

Accessory Work

tabata tuck ups