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 250m

Walking Lunges x 25 steps

Two sets of:

Dumbbell Romanian Deadlift x 8 reps

Broad Jump x 3 reps

Prone Plank x 30 seconds

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 20 minutes (5 sets) for times:

12 Deadlifts (135/95 lbs)

12 Power Cleans (135/95 lbs)

12 Alternating Reverse Lunges (135/95 lbs)
FITNESS:

Every 4 minutes, for 20 minutes (5 sets) for times:

16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)

16 Kettlebell Swings

16 Alternating Reverse Lunges with Kettlebell Goblet Hold

Strength/Skill

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Prone Swimmers

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)