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

Two sets of:

Foam Roller Sprinter Hold x 20 seconds per side

Calf Raises x 20 reps

Tibialis Raises x 20 reps

Metcon

Metcon (Time)

For time:

800 Meter Run

40/30 Calories of Assault Bike

40 Double Kettlebell Deadlifts (24/16 kg KBs)

40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

40 Double Kettlebell Deadlifts (24/16 kg KBs)

40/30 Calories of Assault Bike

800 Meter Run

Accessory Work

Three sets of:

Single-Arm DB Rows x 6-8 reps per arm

Rest 30 seconds

20 Banded Seated Rows

Rest 90 seconds