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)

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“Assault Bike Gears Warm-up”

Assault Bike x 60 seconds nasal breathing only @70-75% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds nasal breathing only @70-75% effort

*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity

Two sets of:

Piked Handstand Push-up x 6 reps

Box Step-Up x 8 reps (4 per side)

Ring Row x 10 reps

Metcon

Metcon (4 Rounds for reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Box Jump-Overs (24″/20″)

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Assault Bike (calories)

Accessory Work

Against a 5 minute clock, hold a maximum effort plank from your elbows*

*Every minute, on the minute, including 0:00, perform 10 Alternating Leg V-Ups