CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

Row x 400m

Prone Plank x 40 seconds

Row x 300m

Dumbbell Side bend x 30 per side

Row x 200m

Rower Pike-up (https://www.youtube.com/watch?v=yr8HOMNnseY) x 20 reps, please break these up into at least two sets to keep quality high

Metcon (3 Rounds for time)

In teams of two, complete for time:

2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00…

In teams of two, complete for time:

800 Meter Run (together)

120 Alternating Single-Arm Dumbbell Snatches (50/35 lb DB)*

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

When the running clock reaches 20:00…

In teams of two, complete for time:

800 Meter Run (together)

120 Push-Ups*

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