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 5-10 minutes on Pre-Run Warm-Up Drills

Scapular Pull-Ups x 10-15 reps

Strength/Skill

Two Sets:

Rotate through the following movements at 70-85% effort:

200 Meter Run

10 Double Kettlebell Swings

10 Double Kettlebell Shoulder to Overhead

50-Foot Double Kettlebell Overhead Carry

Metcon

Metcon (Time)

Teams of two must complete the following for time:

50 Burpees

(this must be completed before anything else)

Followed by…

200 Kettlebell Swings

200 Box Jumps

2000 Meter Row

Followed by…

800 Meter Run (together)

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time – with the exception of the run.

Teams may need to exercise some strategy to ensure they are not in need of an erg with nothing left to do if none are available. The first team to the erg takes priority (but no throwing elbow