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
.

.

Run x 400m, nasal breathing only

Two sets of:

Box Jump x 5 reps

Alternating Single-Leg V-Up x 10 reps

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run

30 Single-Arm Kettlebell Snatches (24/16 kg; 15 reps each side)

20 Box Jump-Overs (24″/20″)

10 Bar Muscle-Ups

400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

FITNESS:

Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run

30 Single-Arm Kettlebell Snatches or Swings

20 Box Jump-Overs or Step-Ups

10 Strict Pull-Ups

400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.