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)

Posterior Chain Mobility Drill

Band Distracted Elevated Ankle Pulse x 30 seconds per ankle

Squat Rocks x 30-60 seconds

(hold in whatever position feels the tightest and try to breathe into that position)

Strength/Skill

Tabata Warm-Up x 3 sets:

20 seconds of Banded Squats

10 seconds of Rest

20 seconds of Plank Walks

10 seconds of Rest

20 seconds of Tuck Jumps

10 seconds of Rest

20 seconds of Plank Shoulder Taps

10 seconds of Rest

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)

Station 4 – 20 Burpee Box Jump-Overs (24″/20″) or step overs

Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.