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)

Two Sets:

Kettlebell Halos x 5 each direction

Single-Arm Kettlebell Deadlifts x 10 each side

Rotational Med Ball Throws x 5 per side

Scapular Pull-Ups x 10 reps

Rest as needed

Metcon

Metcon (Time)

PERFORMANCE:

In teams of two, alternate tasks to complete 5 sets each of:

7 Deadlifts (225/155 lbs)

14 Chest-to-Bar Pull-Ups

400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on…

FITNESS:

In teams of two, alternate tasks to complete 5 sets each of:

21 Kettlebell Swings

7 Strict Pull-Ups

400 Meter Run

Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on…