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:

Scapular Pull-up x 10 reps

Kip Swings x 10 reps

10 Empty Barbell Romanian Deadlifts

5 Empty Barbell Hang Power Cleans or Front Squats

Weightlifting

Hang Clean (8 x (1+1))

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean

FITNESS:

Three sets of:

Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Rest 45 seconds

Goblet Squat x 8 reps @ 3211

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

30 Chest-to-Bar Pull-Ups

30 Power Cleans (135/95 lbs)

800 Meter Run

FITNESS:

For time:

800 Meter Run

12 Strict Pull-Ups

80 Single Kettlebell Sumo Deadlifts

12 Strict Pull-Ups

800 Meter Run