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)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:

Minute 1: 15-18/10-12 Calorie Bike or Row

Minute 2: 50 Double-Unders

Minute 3: 15 Toes to Bar

Minute 4: 60 seconds of Max Reps Devil’s Press

Minute 5: Rest
FITNESS:

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:

Minute 1: 15-18/10-12 Calorie Bike or Row

Minute 2: 20 Box Jump-Overs

Minute 3: 20 V-Ups

Minute 4: 60 seconds of Max Reps Devil’s Press

Minute 5: Rest