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)
Pre-Run Warm-Up Drills
Strength/Skill
Spend 5-10 minutes working on…
Muscle-Up Transition Drills
Followed by…
Spend 5-10 minutes working on…
Barbell Cycling Strategies
Metcon
Metcon (5 Rounds for time)
PERFORMANCE:
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
10 Bar-Facing Burpees
5 Ring Muscle-Ups
Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.
Metcon (5 Rounds for time)
FITNESS:
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
20 Plate Ground to Overhead
10 Burpees to Bumper Plate