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:

Row x 90 seconds

Broad Jump x 3 reps

Three sets of:

“Plate Clean Warm-Up”

Kang Squat x 5 reps

Plate Ground-to-Overhead x 10 reps

Fast-Feet on Plate x 15 reps

Weightlifting

Clean

Take 20-24 minutes to build to today’s 1-RM Clean

FITNESS:

Every 2 minutes, for 24 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg

Station 3 – Banded Palloff Hold x 45 seconds each side

Station 4 – 4-Count Squat Compression x 8-10 reps @ 2222

Metcon

2008 CrossFit Games FINALE (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

*Compare your results to May 9, 2022.