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:

Kettlebell Halos x 5 each direction

Single-Leg Deadlifts x 5 each side

Two Sets:

Kettlebell Windmills x 5 reps (left)

Single-Arm Kettlebell Push Press (left) x 5

Waiter Carry (left) x 20-30 yards

Kettlebell Windmills x 5 reps (right)

Single-Arm Kettlebell Push Press (right) x 6-8

Waiter Carry (right) x 20-30 yards

Two Sets:

Kettlebell Snatch (left) x 5

Overhead Alternating Reverse Lunges (left) x5

Kettlebell Snatch (right) x 5

Overhead Alternating Reverse Lunges (right) x 5

Strength/Skill

Snatch (5 X (1+1+1))

PERFORMANCE:

Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 30 seconds

Strict Pull-Ups x 6-8 reps @ 2111

Rest 30 seconds

Romanian Deadlifts x 6-8 reps @ 3011

Rest 30 seconds

45 Seconds of Hollow Rocks or Hold

Rest 30 seconds

Metcon

Metcon (Time)

PERFORMANCE:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

250 Meter Row

10 Chest-to-Bar Pull-Ups

5 Overhead Squats*

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work: Rest ratio and push the intensity during your work period.

FITNESS:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

250 Meter Row

20 Alternating Single-Arm Dumbbell Snatches

If you don’t have a partner for this session, use a 1:1 Work: Rest ratio and push the intensity during your work period.