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)

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Static Hang x 30 seconds

Interval 2 – Jumping Air Squats (touch your pull-up bar) x 20 seconds

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Single-Arm DB Thrusters x 30 seconds effort (15 seconds per arm)

Interval 2 – Hand Plank Shoulder Taps x 30 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS and PERFORMANCE:

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Metcon (AMRAP – Rounds and Reps)

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

FITNESS:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Thrusters

20 V-Ups

PERFORMANCE:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar