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 Run
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Run
90/90 Hip Rotations x 5 reps
Two sets of:
Double-Unders x 25-50 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)
2 minutes of practicing either Crossover Single-Unders or Double-Unders
Weightlifting
Clean (6 x (1+1+1))
Clean Complex:
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Hang Power Clean + Clean
Build in weight over the course of the six sets
Metcon
Metcon (No Measure)
Every minute, on the minute, for 24 minutes (6 sets) of:
Station 1: 12-15 Wall Ball Shots (20/14 lbs to 10/9′)
Station 2: 5 Bar Facing Burpees + 5 Power Cleans (95/65 lbs)
Station 3: 16/11 Calorie Assault Bike or Row
Station 4: Rest