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)

Coach’s warm-up

Weightlifting

Push Press (8 X (1+1))

Every two minutes, for 16 minutes (8 sets):

Push Press + Split Jerk @ 70-75% of 1-RM Push Press

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:

Row 300/250 Meters

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters

95-65/65-45lbs