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

Hanging Knee Raise Hold x 30 seconds

Kettlebell Goblet Squat Hold x 30 seconds

Two sets of:

Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating

Dumbbell Kang Squat x 6 reps

Dumbbell Goblet Squat x 4 reps

Jumping Squat x 2 reps (take a moment between reps, perform for max height)

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time:

400 Meter Run

10 Bar-Facing Burpees

10 Squat Snatches (135/95 lbs)

FITNESS | Hinging Under Fatigue:

Three rounds for time:

400 Meter Run

15 Burpees

20 Alternating Single-Arm Dumbbell Snatches

Strength & Skill

Core Conditioning | Performance & Fitness:

Every minute, on the minute, for 12 minutes (4 sets) of:

Station 1 – L-Hang Flutter Kicks from Bar x 30 seconds

Station 2 – Straight Leg Bottom Balance x 45 seconds

Station 3 – Elbow Plank x 50 seconds

Station 4 – Superman Punches x 30-40 seconds