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

Passive Hang on Pull-up Bar x 30 seconds

Kip Swing x 10 reps

Dive Bomber Push-up x 10 reps

Single Arm Dumbbell Push Press x 10 per side

Metcon

Metcon (Time)

PART 1 of 2:

In teams of two, complete for time:

2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00…

In teams of two, complete for time:

800 Meter Run (together)

100 Thrusters (75/55 lbs)

Athletes may only perform thrusters while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.

Metcon (Time)

PART 2 of 2:

When the running clock reaches 20:00…

In teams of two, complete for time:

800 Meter Run (together)

100 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.