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.