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