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)

Every 90 seconds, for 4:30 (4 sets):

Double Kettlebell Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.

Every 90 seconds, for 4:30 minutes (3 sets):

Kettlebell Snatch x 5 reps each side

OR IF DOING PERFORMANCE: Every 90 seconds, for 4:30 (4 sets):

Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

Every 90 seconds, for 4:30 minutes (3 sets):

Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Assault Bike Dirty 30 (30 cal increasing intensity every 10 cal)

Metcon

Metcon (2 Rounds for reps)

FITNESS:

In teams of three, complete as many rounds as possible in 15 minutes of:

6 Single-Arm Dumbbell Snatches

6 Burpees

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Dumbbell Push Presses

15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Metcon (2 Rounds for reps)



PERFORMANCE:

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Presses (135/95 lbs)

20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.