CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

Two rounds of:

Wall Sit x :30

Banded Good Mornings x :30

Air Squats x :30

Monster Walk Forward x :30

Monster Walk Backward x :30

Front Squat (Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

)

The Chief & The Chief Jr (AMRAP – Rounds and Reps)

Full Effort (Performance)

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Goal: complete 1-2 rounds per set.

Full Victory

“The Chief Jr”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (95/65)

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Goal: complete 1-2 rounds per set.