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 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

“Banded Pressing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Warm up Bench Press to desired weight for Metcon

Metcon

Metcon (Time)

For time:

10 Bench Presses (185/125 lbs)

20 Calories of Assault Bike

40 Calories of Rowing or Ski Erg

15 Bench Presses (185/125 lbs)

30 Calories of Assault Bike

60 Calories of Rowing or Ski Erg

20 Bench Presses (185/125 lbs)

40 Calories of Assault Bike

80 Calories of Rowing or Ski Erg