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

Passive Hang on Pull-up Bar x 30 seconds

Dumbbell Waiter’s Carry x 50 feet per arm

Two sets with empty barbell of:

Romanian Deadlift x 6 reps

Muscle Clean x 5 reps

Strict Press x 4 reps

Front Squat x 3 reps

Power Clean and Jerk x 2 reps

Clean and Jerk x 1 rep

Metcon

Metcon (Time)

For time:

10 Clean & Jerks (135/95 lbs)

400 Meter Run

8 Clean & Jerks (155/105 lbs)

400 Meter Run

6 Clean & Jerks (185/125 lbs)

400 Meter Run

4 Clean & Jerks (205/135 lbs)

400 Meter Run

2 Clean & Jerks (225/145 lbs)
FITNESS:

For time:

30 Single-Arm Kettlebell Snatches (15 each arm)

400 Meter Run

24 Single-Arm Kettlebell Snatches

400 Meter Run

18 Single-Arm Kettlebell Snatches

400 Meter Run

12 Single-Arm Kettlebell Snatches

400 Meter Run

6 Single-Arm Kettlebell Snatches

Accessory Work

Core #1…

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps