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
.
Two sets of:
Run x 200m
Passive Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm
Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep
Metcon
Get A Grip (Time)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
FITNESS:
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.