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
.
Two sets of:
Jump Rope x 60 seconds (single or double-under)
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Two sets of:
“Hunter’s Clean Warm-Up”
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 and Jerk
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy
FITNESS:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
FITNESS:
For time:
500 Meter Row
50 Alternating Dumbbell Snatches