CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

50 feet each arm – Kettlebell Suitcase Carry

10 Kettlebell Swings

5 Jumps in Place

x 2

Specific Warmup

With an Empty Barbell…

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

Practice Medball Scoop Tosses

Weightlifting

Power Clean (4 x 5+(5+5))

4 Rounds:

5 Power Cleans at 65-75%1RM Power Clean

5 Seated Box Jumps

5 Medball Scoop Tosses for Max Height

Rest 2:00 between rounds

Metcon

12 Minute AMRAP | Conditioning (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

12 KBS (32/24 kg)

6 Burpees with Jump over the Kettlebell

100-meter Run

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12 KBS (24/16 kg)

6 Burpees

100-meter Run