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 (No Measure)

Three Rounds of:

30 Second Side Plank

10 Kettlebell Swings

10 Goblet Squats

Burgener Clean Warm-Up with barbell (5 reps of each):

Romanian Deadlift

High Pull

Hang Power Clean

Front Squat

Push Press

Split Jerk

Weightlifting

Clean and Jerk (10×1)

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

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

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

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

Push-Ups

Goal < 9:00
Time Cap = 12:00