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:

250 Meter Row

10 Kip Swings

Two sets of:

Broad Jump x 4 reps

Barbell or Dumbbell Romanian Deadlift x 8 reps

Barbell or Dumbbell Kang Squat x 8 reps

Metcon

MGMW Intervals (8 Rounds for reps)

PERFORMANCE

Against a 3-minute clock…

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Ground to Overhead (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

FITNESS:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Kettlebell Swings or Alternating Single-Arm Dumbbell Snatches

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.