CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES

Metcon (3 Rounds for time)

TEAMS OF 2

Grab a super friend and do this

(if you have no super friend do 1/2!)

Complete for time:

1 mile or 1600 meter run* – broken up into smaller intervals

Partner 1 may only run while Partner 2 holds one or two KBs or DBs in the front-racked position, switching hands as needed if only one. Teammates may switch from running to the static hold as frequently as they’d like, as long as no running occurs unless the partner is in a static hold. THAT MEANS – talk it out between you and see how far you want to run each interval. 400 meters (1/4 mile usually takes 90 seconds to 2:30).

If only one person, hold the weights as long as it took you to run each interval – adding up to 1/2 mile.

Rest 2 minutes

THEN…

In teams of two, complete for time:

1/2 mile or 800 Meter Run (together)

then split:

120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds a plank position. Teammates may switch as frequently as they’d like.

If only one person, hold the plank as long as it took you to run each interval – adding up to 1/2 mile.

Rest 2 minutes

THEN…

In teams of two, complete for time:

800 Meter Run (together)

then split:

120 Push-Ups*

Athletes may only perform push-ups while their partner holds one or two KBs or DBs overhead. Teammates may switch as frequently as they’d like.

If only one person, hold the weights as long as it took you to run each interval – adding up to 1/2 mile.

***Remember your posture on this one!! Don’t slouch and don’t let your lower back sag! If your back hurts in overhead position, hold in farmer’s carry by your side.