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 500m, nasal breathing only

If you are working on the Fitness track today, complete two sets of:

Divebomber Push-up x 10 reps

Kettlebell Suitcase Carry x 50 feet per side

Kettlebell Swing x 10 reps

Complete one to two sets of:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.
FITNESS:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing

12 Kettlebell Swings

12 Single-Arm Kettlebell Push Presses

12 Push-Ups