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
.

Run x 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)

Single Arm Dumbbell Hang Snatch x 5 reps

Metcon

Metcon (Time)

Saturday Team Conditioning

In teams of two, complete the following for time:

2000 Meter Relay Row

1600 Meter Relay Run

120 Single-Arm Dumbbell Thrusters (50/35 lbs)

80 Toes to Bar or V-ups

40 Strict Pull-Ups

20 Strict Handstand Push-Ups OR L-seated DB Presses

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.