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)

Band Distracted Hamstring Stretch x 60 seconds per side

Butterfly Pulse x 30 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Donkey Kicks

Broad Jumps

Metcon (Time)

FITNESS:

Teams of two must complete 100 repetitions of the following complex:

3 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

Metcon (Time)

PERFORMANCE:

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.