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)
.
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed
Skill-Based Movement Primer
Against a 2-minute running clock:
bike/Rower for distance
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
6 Hang Dumbbell Power Cleans (35-50/20-35 lbs)
30 Double-Unders
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs
Metcon
Metcon (4 Rounds for time)
Three sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
6 Bar-Facing Burpees
Rest 90 seconds
THEN:
50 Pull ups
25 Burpee Box Jump overs
*FIRST 3 SCORES ARE FOR THE 3 ROUNDS AND FINAL SCORE IS TOTAL TIME AFTER FINISHING BBJO.