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
.

400 Meter Nasal Breathing Only Jog

Over/Under Barbell x 60 seconds (30 seconds in each direction)

200 Meter Nasal Breathing Only Jog

90/90 Hip Rotations x 5 reps

Two sets of:

60 Seconds Single-Unders

Weighted or Unweighted Speed Skaters x 10 reps

Unweighted or Medball Single Leg Bound x 3 reps per side

Box Jump x 5 reps (land as quietly as possible without letting knees cave in)

Weightlifting

Clean (6 x (1+1))

Clean Pull + Clean

Build in weight over the course of the six sets

Metcon

Metcon (Time)

Two rounds for time of:

5 Ring/Stationary/Bench Dips

75 Double Unders (150 singles)

10 Chest-to-Bar Pull-Ups or 15 Chin over

20 Alternating Weighted Box Step-Ups (24/20″; 20/14 lbs medball)

At the 14:00 mark…

Every minute, on the minute, for 8 minutes:

Station 1 – 2 Dips

Station 2 – 15 Double Unders/30 Singles

Station 3 – 5 Chest-to-Bar Pull-Ups or 9 Chin over

Station 4 – 10 Alternating Weighted Box Step-Ups (24/20″; 20/14 lbs medball)