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)

Jefferson Deadlifts x 10 (slow and controlled)

Barbell Complex x 3 sets (all from the hang position)

Romanian Deadlift x 3

Clean Pulls x 3

Muscle Cleans x 3

Front Squat x 3

Hang Squat Clean x 3

Rest as needed

Strength/Skill

Hang Clean (1X1)

PERFORMACE:

Take 15 minutes to build to a heavy-ish…

Hang Clean x 1 rep

FITNESS:

Four sets of:

Front or Goblet Squat x 6 reps @ 3011

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Dumbbell Death March x 20 steps @ 2011

Rest 45 seconds

Metcon

Metcon (Time)

Fitness:

For time:

1000 Meter Row

75 Kettlebell Swings

25 Strict Pull-Ups

PERFORMANCE:

For time:

1000 Meter Row

25 Hang Squat Cleans (155/105 lbs)

50 Pull-Ups