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
.

Row x 2 minutes at easy pace

Passive Hang on Pull-up Bar x 30 seconds

Row x 90 seconds at moderate pace

Scapular Pull-ups x 30 seconds

Row x 60 seconds at fast pace

Passive Squat Hold x 30 seconds

Two sets of:

Single Arm Dumbbell Push Press x 5 reps per side

Waiter’s Carry x 50ft per side

Standing Jump for Maximum Height x 3 reps

Weightlifting

Split Jerk

Every 2 minutes, for 20 minutes (10 sets) of:

Split Jerk

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 2 rep @ 80%

*Set 5 – 2 rep @ 84%

*Set 6 – 1 rep @ 88%

*Set 7 – 1 rep @ 92%

*Set 8 – 1 rep @ 95%

*Set 9 – 1 rep @ 98+%

*Set 10 – 1 rep @ 101+%

FITNESS | Rotational Strength:

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

*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1

*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1

*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114

*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
FITNESS:

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (20/15 kg)

*Compare results to November 2, 2022.