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
Med Ball Thoracic Opener x 10
Table Turners x 10
Plank Pull Through with Med Ball x 10 / side
Med Ball Alligator Crawl x 100 M
Plank on Med Ball x 60 seconds
Inchworm Walk + Scap Push-Up + Press-Up x 3-5 reps
Med Ball Strict Press x 20 @ 33×1
Barbell Warm Up (No Measure)
2-3 Rounds
8 Romanin Deadlifts
7 Hang Muscle Cleans
6 Pause Front Squats
5 Good Mornings
Weightlifting
Clean (1×1)
Take 20-24 minutes to build to today’s 1-RM Clean!
FITNESS:
Four (4) Sets of:
Romanian Deadlift x 8-10 reps @ 40X1
Rest 1 Minute
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 1 Minute
Banded Palloff Hold x 45 seconds each side
Rest 1 Minute
Metcon
2008 CrossFit Games FINALE – CFO (Time)
For time:
30 Squat Clean to Overhead (155/105 lbs)
FITNESS:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups
Goal < 7 Minutes
Timecap – 10 Minutes