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
Kip Swing x 10 reps

Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang Squat x 8 reps

Metcon

McGriff (8 Rounds for weight)

PERFORMANCE:
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Pull-Ups
3 Power Cleans

FITNESS:
Every 4 minutes, for 32 minutes (8 sets) for times:
400 Meter Run
16 Kettlebell Swings
8 Strict Pull-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.