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)

Pre-Run Warm-Up Drills

Strength/Skill

Spend 5-10 minutes working on…

Muscle-Up Transition Drills

Followed by…

Spend 5-10 minutes working on…

Barbell Cycling Strategies

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 30 minutes (5 sets) for times:

400 Meter Run

10 Ground to Overhead (115/75 lbs)

10 Bar-Facing Burpees

5 Ring Muscle-Ups

Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.

Metcon (5 Rounds for time)

FITNESS:

Every 6 minutes, for 30 minutes (5 sets) for times:

400 Meter Run

20 Plate Ground to Overhead

10 Burpees to Bumper Plate