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)

Pronated Grip Static Hang x 60 seconds (accumulated, if needed)

Spend 5 minutes on Pre-Run Warm-Up Drills

Scapular Pull-Ups x 10-15 reps

Two or Three Sets:

Bear Crawl x 20 yards

DB Front Squats x 10

Donkey Kicks x 5-10 (try to find your balance point)

Metcon

Metcon (Time)

In teams of two, perform the following for time:

800 Meter Run (together)

THEN

Ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters”

10 Burpees

10 Strict Pull-Ups

THEN

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)