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
.

Three sets of:

Row x 200m

Single-Arm Kettlebell Front Rack Carry x 100ft per side

Two sets of:

Kip Swing x 10 reps

Dive-Bomber Push-Up x 8 reps

Kettlebell Swing x 6 reps

Metcon

Metcon (Time)

Partner Workout Saturday | Performance & Fitness

In teams of two, perform the following for time:

800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters” (50/35 lb DBs)

10 Burpees

10 Strict Pull-Ups

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)