CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Run x 400m, nasal breathing only
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
With Empty Barbell (5-10 reps of each)
Romanian Deadlift
High Pull
Muscle Clean
Front Squat
Tall Clean
Weightlifting
Power Clean + Front Squat (8 Rounds for weight)
Eight (8) sets of:
Power Clean + Front Squat
Rest 75 seconds after each lift.
Begin set one at 60% and build to a heavy.
FITNESS:
Three (3) Sets of:
Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111
Rest 30 Seconds
Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Rest 30 Seconds
Metcon
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30″/24″ – jump up, step down)
Goal – about 90 seconds-2 minutes per round. 5-8 rounds
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
12 Kettlebell Swings
6 Box Jumps (jump up, step down)
Goal – about 90 seconds-2 minutes per round. 5-8 rounds