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
.

Run x 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swings x 10 reps

10 Empty Barbell Romanian Deadlifts

5 Empty Barbell Hang Power Cleans or Front Squats

Weightlifting

Hang Clean

Ten sets of:

Power Clean + Hang Clean

FITNESS:

Three sets of:

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Metcon (AMRAP – Rounds and Reps)

FITNESS OPTION:

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings