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 Lat Stretch x 60 seconds per side
Banded Perfect Stretch x 60 seconds per side
Row 750 meters at an easy pace
Weightlifting
Clean and Jerk (7X1)
Clean & Jerk Progressions
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk
Metcon
Metcon (3 Rounds for time)
Three sets, for times, of:
20/15 Calorie Assault Bike
250 Meter Ski Erg or Row
75 Double-Unders
250 Meter Ski Erg or Row
20/15 Calorie Assault Bike
Rest 3 minutes
Adjust according to equipment availability
Accessory Work
Three sets of:
Bottoms Up KB Carry x 25′ each arm
Rest 15 seconds
Bottoms Up KB Press x 6 reps per arm
Rest 15 seconds
Russian KB Swings x 20 reps (heavy)
Rest 60 seconds