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)

Banded Scarecrow x 30-60 seconds per position

Couch Stretch x 60-90 seconds per leg

Lat Stretch x 60-90 seconds per arm

Lunge Matrix x 5 steps each direction

Plank Shoulder Taps x 20-30 reps

Kettlebell Complex x 2 sets (one with each arm):

Goat Bag Hinges x 5 (use both arms :))

Kettlebell Snatch x 5

Overhead Carry x 25 yards

Single-Arm KB Swings x 5

Single-Arm Front Rack Squats x 5

Rest as needed

Metcon

Metcon (Time)

FITNESS:

In teams of two, each member must complete the following for time:

Row 1000 Meters

10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

In teams of two, each member must complete the following for time:

Run 800 Meters

10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

Metcon (Time)

PERFORMANCE:

In teams of two, each member must complete the following for time:

Row 1000 Meters

15 Burpee Box Jump-Overs (24″/20″)

30 Pull-Ups

60 Kettlebell Swings (32/24 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

In teams of two, each member must complete the following for time:

Run 800 Meters

15 Burpee Box Jump-Overs (24″/20″)

30 Pull-Ups

60 Kettlebell Swings (32/24 kg)

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.