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 at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 6 minutes of:

10 Power Snatches (95/65 lbs)

15 Box Jumps (24″/20″)

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Push-Ups

20 Kettlebell Sumo Deadlifts (48/32 kg)

FITNESS:

Complete as many rounds and reps as possible in 6 minutes of:

5 Dumbbell Box Step-Overs

10 Dumbbell Push Presses

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

5 Devil’s Presses

15 Air Squats

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 5 minutes of:

10 Push-Ups

20 Kettlebell Sumo Deadlifts