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
Strength/Skill
10-15 minutes on skill work of your choice.
Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Metcon
Metcon (Time)
PERFORMANCE:
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Deadlifts (185/125 lbs)
400 Meter Run
30 Power Snatches (95/65 lbs)
400 Meter Run
20 Thrusters (95/65 lbs)
400 Meter Run
10 Bar Muscle-Ups
FITNESS:
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts (heavy)
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
400 Meter Run
20 Dumbbell Thrusters
400 Meter Run
10 Strict Chest-to-Bar Pull-Ups