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
No Measure
Two Rounds:
Assault Bike Arms Only x 1:00
Banded Good Morning x 10 @ 3111
Seated Banded Horizontal Rows x 10 @ 2111
Burgener Clean Warm-Up with barbell (5-10 reps of each)
Romanian Deadlift
High Pull
Muscle Clean
Front Squat
Tall Clean
Weightlifting
3-Position Clean (6 Rounds for weight)
Complete Six (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)
Rest 2 Minutes after each
FITNESS:
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
Metcon
Sprint Intervals (3 Rounds for time)
PERFORMANCE:
Three (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)
Rest 2:30 minutes after each
FITNESS:
Three (3 sets) for times:
30/20 Calories of Assault Bike
24 Kettlebell Swing
Rest 2:30 minutes after each
Attack these hard and you will have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.
Goal – complete the work in 2:30-3 minutes each set