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 60 seconds per position

5 reps of:

Inchworms x 1 + Scapular Push-Ups x 5

Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side

Ankle Dorsi-Flexion x 60-90 seconds per side

Strength/Skill

PERFORMANCE:

Every 90 seconds for 12 minutes (4 sets):

Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps

Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

FITNESS:

Every 90 seconds for 12 minutes (4 sets):

Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps

Odd – Bear Crawl x 30 seconds + Broad Jumps x 5 reps

Power Clean (4X3)

Metcon

Metcon (Weight)

PERFORMANCE:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

FITNESS:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

16 Kettlebell Swings

8 Stationary Dips

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.