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 Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Air Squats x 10-15 reps

Frog Jumps x 10-15 reps

2 Sets (with empty bar):

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press

5 Hang Power Clean, 5 Front Squat

5 Thrusters, 5 Press from Behind the Neck

5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Metcon

Metcon (10 Rounds for weight)

Every 3 minutes, for 30 minutes (10 sets) for max load:

300/250 Meter Row

2 Cleans

Note loads successfully lifted and sum them for your total score.

FITNESS:

Every 3 minutes, for 30 minutes (10 sets) for times:

300/250 Meter Row

12 Kettlebell Swings

9 Goblet Squats

9 Push-Ups