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)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Pull-Ups x 10-15 reps

Followed by…

PERFORMANCE:

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set)

OR

FITNESS:

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Kettlebell Press x + Windmill x 5 (right arm)

Station 2 – Kettlebell Press x + Windmill x 5 (left arm)

Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set

Strength/Skill

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

40 Double-Unders

20 Push-Ups

10 Strict Pull-Ups

OR

FITNESS:

Five rounds for time of:

200 Meter Run

20 Push-Ups

10 Strict Pull-Ups