CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Kettlebell Halos x 10 reps (5 each direction)

Station 2 – Kettlebell Windmills x 10 reps (5 each direction)

Station 3 – Dead Bugs x 45 seconds (slow and controlled)

OR

if you are clean and jerking:

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Tall Cleans x 3 reps

Strength/Skill

Clean and Jerk (12 X 1)

PERFORMANCE:

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

FITNESS:

Every two minutes, for 24 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

Metcon

Metcon (Time)

PERFORMANCE:

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

Metcon (Time)

FITNESS:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Kettlebell Swings

Goblet Squats

V-Ups