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)

.

Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps

Kettlebell Complex x 2 Sets:

(use a light to medium kettlebell)

10 Around the Worlds (5 each direction)

10 Halos (5 each direction)

5 Single-Arm Kettlebell Swing (right)

5 Single-Arm Kettlebell Hang Clean (right)

5 Single-Arm Push Press (right)

5 Single-Arm Kettlebell Swing (left)

5 Single-Arm Kettlebell Hang Clean (left)

5 Single-Arm Push Press (left)

10 Goblet Hold Kettlebell Thruster

Metcon

Metcon (8 Rounds for reps)

Against a 3-minute clock…

Row 500 Meters

Max Reps of Toes to Bar

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
FITNESS:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Strict Pull-Ups

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.