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)
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Strength/Skill
PERFORMANCE:
Barbell Complex x 2-3 sets w/ Snatch Grip:
Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Close Grip Overhead Squat x 5
Rest as needed
FITNESS:
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Metcon
Metcon (3 Rounds for reps)
FITNESS:
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
10 Burpees
Rest 2 minutes, and thenโฆ
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Deadlifts
10 Strict Pull-Ups
Rest 2 minutes, and thenโฆ
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Step-Ups
15 Wall Ball Shots
Three Wise Men Tribute (3 Rounds for reps)
โJeremyโ
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and thenโฆ
โBenโ
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and thenโฆ
โBeauโ
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24โ/20โ; Scaled โ 24โ/20โ Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled โ 14/8 lbs)
To learn more about Three Wise Men Tribute click here