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
.
Row x 500m, nasal breathing only
If you are working on the Performance track, complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
youtube.com/watch?v=-hutN9oo-bU
If you are working on the Fitness track today, complete two sets of:
Divebomber Push-up x 10 reps
Kettlebell Suitcase Carry x 50 feet per side
Kettlebell Swing x 10 reps
Weightlifting
Clean and Jerk (12 x 2)
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps
Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.
FITNESS:
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – 10 Seated Dumbbell Presses + 15-20 Push-Ups
Station 2 – 5.5.5 Dumbell Squat Jumps
(perform 5 jumps as HIGH AS POSSIBLE, then rest 15-20 seconds and repeat two more times)
Station 3 – 6 Nordic Curls @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 4 – 4-Count Squat Compression x 8-10 reps @ 2222
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches