CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up

Leg Swings x 10 reps per side

10-12 reps per side x Split Squats (teach proper hip alignment)

8 reps per side – Side Lying Thoracic Rotations

5 reps per side – Light Single KB Press

5 reps per side – Light Single KB Push Press

Metcon

Teamwork Makes The Dream Work (AMRAP – Rounds and Reps)

PERFORMANCE:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

FITNESS:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Bodyweight Walking Lunges (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.