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
.

“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Ring Swing x 10 reps

Barbell Overhead Squat x 10 reps (may perform front squat if mobility does not allow)

Metcon

Metcon (8 Rounds for weight)

Every 4 minutes, for 32 minutes (8 sets) for max load:

500/400 Meter Row

3 Snatches

3 Ring Muscle-Ups

Athletes may only take 3 attempts at the snatches 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., 4070 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.

FITNESS:

Every 4 minutes, for 32 minutes (8 sets) for times:

500/400 Meter Row

16 Alternating Dumbbell Snatches

8 Stationary Dips

Note working time for each set and then sum them for total working time.