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
.
Assault Bike x 90 seconds
Prone Plank x 60 seconds
Assault Bike x 60 seconds
Side Plank x 30 seconds per side
Assault Bike x 30 seconds
Broad Jump x 5 reps
If working on the Performance track, perform the following in addition to the above:
“Hunter’s Clean Warm-Up”
One to two sets of:
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
Weightlifting
Clean (3 x (2+1), 5×3)
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 3 reps @ 65-75% of 1-RM Clean
FITNESS | Posterior Chain Strength:
Every 2 minutes, for 16 minutes (4 sets) of:
*Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111
*Station 2 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Metcon
Metcon (5 Rounds for time)
PERFORMANCE:
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil’s Presses (50/35 lb DBs)
.
FITNESS:
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
15 V-Ups
5 Devil’s Presses
Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).