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)

Tabata:

hollow hold (hard) or prone plank (not as hard!)

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Metcon

Metcon (10 Rounds for weight)

Performance:

Every 3 minutes for 30 minutes (10 rounds) for max load lifted:

500 meter row

3 Snatches

Fitness:

Every 3 minutes for 30 minutes (10 rounds) for max. Life:

30/20 calorie Assault Bike

15-20 KB Swings