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 sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

crossfitinvictus.com/blog/im-a-goat-bagger

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 30-60 seconds.

Strength/Skill

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Left Leg Posted RDL x 6-8 reps @ 31X1

Station 2 – Right Leg Posted RDL x 6-8 reps @ 31X1

Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111

Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111

Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

20 Power Cleans

20 Bar Facing Burpees

35-54: 135/95 lbs

55+: 95/65 lbs

*Partners can divide up the cleans and burpees however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

Accessory Work

Four sets of:

Banded Hamstring Curls x 10-12 reps

Rest 30 seconds

DB Reverse Flies x 15 reps

Rest 30 seconds