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)
.
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Weightlifting
Power Clean (10 X (2+1))
Every 2 minutes, for 16 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
*Station 1 – Turkish Get-Ups (Left Arm) x 60 seconds
*Station 2 – Turkish Get-Ups (Right Arm) x 60 seconds
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
FITNESS:
Five rounds for time of:
400 Meter Run
12 Alternating Kettlebell or Dumbbell Snatches
6 Strict Pull-Ups
Accessory Work
Every minute, on the minute (3 sets):
Station 1: 8 Dumbbell External Rotations per side (light)
Station 2: Calf Stretch of Choice x 45 seconds