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
.

Two sets of:

Run x 200m

Passive Hang on Pull-up Bar x 30 seconds

Dumbbell Waiter’s Carry x 50 feet per arm

Two sets of:

Barbell Romanian Deadlift x 6 reps

Barbell Muscle Clean x 5 reps

Barbell Strict Press x 4 reps

Barbell Front Squat x 3 reps

Barbell Power Clean and Jerk x 2 reps

Barbell Clean and Jerk x 1 rep

Metcon

Get A Grip (Time)

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
FITNESS:

Teams of two must complete 100 repetitions of the following complex:

3 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.