CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES

Warm-up (No Measure)

Open thoracic with t-spine stretch on bench or with WB

10 Donkey kicks each leg with 2 sec hold at the top for each

Three sets of:

Run 200 Meters

Goblet Squats x 10 reps

Hollow Rocks x 15 reps

Metcon

Metcon (8 Rounds for time)

FITNESS:

Every 3 minutes, for 24 minutes (8 sets) for TIME:

400 Meter Run

16 Kettlebell Swings

8 Stationary Dips
*IF YOU CAN’T FINISH WITHIN THE 3 MINUTE TIME DOMAIN, PLEASE SCALE YOUR RUN AS NEEDED. YOU SHOULD HAVE AT LEAST 15 SECONDS REST EACH ROUND.

Metcon (8 Rounds for weight)

PERFORMANCE:

Every 3 minutes, for 24 minutes (8 sets) for max load:

400 Meter Run

9 Pushups

6 DB or KB Power Cleans each arm
*IF YOU CAN’T FINISH WITHIN THE 3 MINUTE TIME DOMAIN, PLEASE SCALE YOUR RUN AS NEEDED. YOU SHOULD HAVE AT LEAST 15 SECONDS REST EACH ROUND.