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)

Overhead Movement Prep

200-meter Suitcase + Waiter Carry (switch hands as needed)

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 15 minutes (3 sets) for times of:

500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

20 Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times of:

500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side)

10 Single-Arm Dumbbell Push Press* (right side)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.