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)

Every 90 seconds, for 9 minutes (2 sets) of:

Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps

Station 2 – 30 seconds per side of Rotational Medicine Ball Throws

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Metcon

Metcon (No Measure)

PERFORMANCE:

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups (or scale to 15 strict)

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.