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

Barbell Complex Warm-Up

Weightlifting

Clean and Jerk (2×2, 8×1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

*Sets 1-2 – 2 reps @ 70-75%

*Sets 3-4 – 1 rep @ 80-84%

*Sets 5-6 – 1 rep @ 85-90%

*Sets 7-8 – 1 rep @ 91-95%

*Sets 9-10 – 1 rep @ 96+%

FITNESS:

Every 90 seconds, for 18 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

2008 CrossFit Games FINALE (Time)

For time:

30 Squat Clean to Overhead (155/105 lbs)
FITNESS:

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

Kettlebell Swings

Goblet Squats

Push-Ups