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

Warm-up (No Measure)

Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps

Weightlifting

Clean and Jerk (8 X 2+2)

Every 2:30 minutes, for 20 minutes (8 sets):

Power Clean + Jerk + Clean & Jerk

FITNESS:

Three to Four sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Three sets for max calories + reps of:

90 seconds of Rowing (for Calories)

30 seconds of Thrusters (95/65 lbs)

Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

FITNESS:

Three sets for max calories + reps of:

90 seconds of Rowing (for Calories)

30 seconds of Thrusters (Barbell or Dumbbell)

Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.