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
General Warm-Up
Assault Bike x 1:00
Alternating Medball Lateral Slams x 6
Air Squat x 10
Medball Vertical Slams x 6
Smurf Jacks x :30
Medball Scoop Toss x 4
Specific Warm-Up
Empty Barbell Snatch Grip Deadlift x 5
Empty Barbell Snatch Grip High Pull x 5
Empty Barbell Halting Snatch Deadlift x 5
Empty Barbell Hang Snatch x 5
Empty Barbell Snatch x 5
Load Weight for First Working Set of Complex
Weightlifting
Snatch (5 x (1+1+1))
5 sets of the complex, resting 2:00 between sets, of:
Halting Snatch Deadlift + Hang Snatch + Snatch
Pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 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 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Metcon
Going The Distance | Conditioning (Time)
PERFORMANCE:
For time:
40/30 Calories of Assault Bike
30 20 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
400 Meter Run
20 Bar-Facing Burpees
30 20 Ground to Overhead (75/55 lbs)
40/30 Calories of Assault Bike
FITNESS:
For time:
30/20 Calories of Assault Bike
20 Alternating Single Arm Russain Kettlebell Swings
20 Burpees
400 Meter Run
20 Burpees
20 Alternating Single Arm Russain Kettlebell Swings
20/20 Calories of Assault Bike
Goal < 16:00