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)
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Strength/Skill
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE:
Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.
FITNESS:
Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.