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
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5

Strength & Skill

3 Rounds:

12 Bulgharian Split Squats (right)

6 Dynamic Bulgharian Split Squats (right)

Rest 90 Seconds

Repeat on Left

Metcon

Ellen (Time)

Three rounds for time of:
20 Burpees
21 Dumbbell Snatches (50/35 lbs)
12 Dumbbell Thrusters (50/35 lbs)

Use a single dumbbell on the snatches and a pair for the thrusters.”