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 rounds at 70-80% effort of:

10/7 Calorie Machine of Choice

100 Foot Suitcase Carry (each arm)

100 Foot Double Kettlebell Front Racked Carry

5 Divebomber Push-Ups

Bar Complex:

3 Clean Pulls

3 Muscle Cleans

3 Front Squats

3 Squat Cleans

Weightlifting

Clean (4×3, 3×2, 1×1)

Clean

Workout Definition

Every 90 seconds, for 12 minutes (8 sets of):

Clean

Sets 1-4: 3 reps @ 60-75%

Sets 5-7: 2 reps @ 75-85%

Sets 8: 1 rep @ 85%

Metcon

Metcon (3 Rounds for time)

For time:

15/10 Calorie Assault Bike

30 Russian Kettlebell Swings (24/16)

15/10 Calorie Assault Bike

Rest 2 minutes followed by…

15/10 Calorie Row

50 Double-Unders

15/10 Calorie Row

Rest 2 minutes and repeat for 3 sets total