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)

Two sets with a barbell or kettlebell:

Barbell Good Morning x 10

Behind the Neck Push Press x 10

right into…

Snatch Grip Overhead Reverse Lunge x 10

Two sets of:

Run in Place Drill x 20 seconds

Forward Run Drill x 30-50 foot

Double-Under practice or Double-Unders x 20-30 seconds

Take 5-8 minutes to warm up snatch or clean and jerk to desired weight for metcon.

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 9 minutes, for 36 minutes (4 sets) for times:

80 Double-Unders

800 Meter Run

10 Ground to Overhead (135/95 lbs)

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.
FITNESS:

Every 9 minutes, for 36 minutes (4 sets) for times:

25/18 Calories of Assault Bike

800 Meter Run

20 Kettlebell Swings

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.

Accessory Work

3 sets

20 GHD Hip Extensions