CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm-Up

Two sets of:

250 Meter Row

10 Goblet Hold Alternating Lateral Lunges

10 Goblet Hold Good Mornings

10 Goblet Hold Press

…Then take a about 5 mins to refine the dumbbell squat cleans and overhead movements

Long Conditioning

Dumbbell Mania (Time)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

10 Dumbbell Shoulder to Overhead (50/35 lbs)

10 Strict Pull-Ups

10 Dumbbell Hang Squat Cleans (50/35 lbs)

100 Double Unders

FITNESS:

Four rounds for time of:

300 Meter Run

8 Dumbbell Shoulder to Overhead

8 Strict Pull-Ups

8 Dumbbell Hang Squat Cleans

80 Single Unders

Goal < 20 minutes
Cap – 25 minutes