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 of:

Row x 250 meters

Kettlebell Kang Squat x 10 reps

Prone PVC Pass-Through x 10 reps

CHOOSE:

Two sets of:

Kettlebell Romanian Deadlift x 5 reps

Kettlebell Sumo Deadlift x 10 reps

Pike 10’s x 1 rep (10 pulses + 10 second hold)

OR

If moving on to cleans, perform:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Clean (1X1)

Take 20-24 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

Accessory Work

Three sets of:

Sandbag/Atlas Stone Lunge x 12-16 steps total

Rest as needed

Hug the sandbag and do not let it rest on your leg at the bottom.