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