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.