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 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
Fitness Warm up: Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
OR
Performance Warm up:
Barbell Complex Warm-Up
Weightlifting
Clean (1X1)
PERFORMANCE:
Take 20 minutes to build to today’s 1-RM Clean
FITNESS:
Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Banded Palloff Hold x 45 seconds each side
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
V-Ups