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
.

Two sets of:

Run x 200m

10x Ring Rows OR 6-10 Supine Snap Pull Transitions on Low Rings

Two sets of:

Dive-bomber push-up x 5 reps

Hang Power Snatch with an Empty Barbell x 5

Metcon

1-time exercise (5 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

400 Meter Run

4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups

Max Reps of Snatches (135/95 lbs)

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of snatches achieved in each of the five sets.

FITNESS:

Against a 3-minute running clock…

400 Meter Run

8 Strict Pull-Ups

Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.