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 sets of:

Row x 200m

Single-Arm Kettlebell Front Rack Carry x 100ft per side

Two sets of:

Kip Swing x 10 reps

Dive-Bomber Push-Up x 8 reps

Kettlebell Swing x 6 reps

Metcon

Metcon (8 Rounds for weight)

PERFORMANCE:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

FITNESS:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

16 Kettlebell Swings

8 Stationary Dips
*You MAY scale the Performance workout to 3 bar muscle-ups , 3 chest-to-bar or 3 strict pullups to get credit for the weight – it’s just not Rx.

When scoring the barbell score the weight x3 for each set (ex:100# x 3= 300# for that set). When scoring the KB score the kb weight x 16 foreach set. (ex:35#kb x 16 = 560# each set).