CrossFit Odyssey – CrossFit

General Warm-Up (No Measure)

One set of:

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

Specific Warm-Up (No Measure)

With Empty Barbell (5-10 reps of each)

Romanian Deadlift

High Pull

Muscle Clean

Front Squat

Tall Clean

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.

12 Minute AMRAP (AMRAP – Rounds and Reps)

Full Effort (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

Full Victory

Complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (moderately heavy)

6 Strict Pull-Ups

9 Box Jumps (24″/20″ – jump up, step down)

Goal – about 90 seconds-2 minutes per round. 5-8 rounds