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

Metcon

Metcon (Time)

PERFORMANCE:

Complete the following congo-line style in teams of three, with each partner completing the following:

For time:

“Jackie”

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Immediately followed by…

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

LONER: If you don’t have a couple of training partners to perform “Jackie” then Rest until the running clock reaches 15:00, and then….pert B

Metcon (Time)

FITNESS:

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time:

Row 1000 Meters

40 Dumbbell Thrusters

20 Strict Pull-Ups

Immediately followed by…

B.

For time:

Row 1000 Meters

25 Dumbbell Thrusters

10 Strict Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.