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
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Weightlifting
Clean (4X3, 4X2, 5X1)
Every minute, on the minute, for 4 minutes (4 sets) of:
Clean x 3 reps @ 50-60% of 1-RM
Rest until the clock reaches 6 minutes, and then perform…
Every 90 seconds, for 6 minutes (4 sets) of:
Clean x 2 reps @ 70-80% of 1-RM
Rest until the clock reaches 12 minutes, and then perform…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 1 rep @ 80-90%
FITNESS | Pulling Progression:
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
40/30 Calories of Assault Bike
30 Toes to Bar
20 Power Cleans (155/105 lbs)
.
FITNESS:
For time:
40/30 Calories of Assault Bike
30 Squat Jumps with Medicine Ball
(touch the ball to the ground to start the rep and jump as high as you can)
20 Parallette Shoot-ThroughS