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
.

Two sets of:

Assault Bike x 90 seconds

Dive-Bomber Push-Up x 10 reps

Air Squat x 10 reps

Two sets of:

Tall Clean x 5.reps

Front Squat x 5 reps

Hang Squat Clean x 5 reps

Weightlifting

Clean and Jerk

Every 2 minutes, for 6 minutes (3 sets):

2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

FITNESS | Accessories and Strength:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Kettlebell Windmills x 5-6 reps each arm

Station 2 – Tall Box Jumps x 10 reps (height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Station 3 – 60-second Prone Plank Hold

Station 4 – 60-second Horse Stance Hold

Metcon

Metcon (Time)

PERFORMANCE:

Ten rounds for time:

12/9 Calories of Assault Bike

3 Ground to Overhead (135/95 lbs)

FITNESS:

Five rounds for time of:

15/10 Calories of Assault Bike

12 Alternating Dumbbell Snatches

*Time Cap = 15:00