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)
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Metcon
Metcon (Time)
Three rounds for time of:
Partner A Rows 500 Metersโฆ
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) โ and keeps KBs/DBs in overhead, front rack, or farmerโs carry hold for the duration of Partner Aโs row
THEN
Partner B Rows 500 Metersโฆ
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) โ and keeps KBs/DBs in overhead, front rack, or farmerโs carry hold for the duration of Partner Aโs row
THEN
Both Partners A and B run 400 Meters (together)
โโโโ
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.