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)

Two sets of:

45 seconds Band Assisted Lat Stretch (right)

45 seconds Deep Squat Progressions

45 seconds Band Assisted Lat Stretch (left)

45 seconds Prone PVC Pipe Pass Thrus

10 Kettlebell Swings

10 Goblet Squats

10 Single Arm Press (5 per side)

Rest as needed

Strength/Skill

Power Snatch (6×1)

Every minute, on the minute, for 6 minutes (6 sets):

Power Snatch x 1 rep

*Sets 1-2 – 70%

*Set 3 – 75%

*Sets 4-6 – 80%

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
You guys get two versions of Kelly to choose from! If you want to tackle Kelly on your own, then go with Option 1. If you want to tackle Kelly with a partner, then go with Option 2.

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.