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 then…

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Deadlifts

10 Strict Pull-Ups

Rest 2 minutes, and then…

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)

“Jeremy”

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 then…

“Ben”

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 then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here