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
2 Rounds
Hollow Body Hang x :30
Cat/Cow x :30
Alternating Bird Dogs x :30
Single Arm DB Deadlifts x 5 / Arm
Gorilla Rows x 5 / Arm
With Empty Barbell:
Good Morning x 3
Romanian Deadlift x 3
Clean High Pull x 3
Hang Muscle Clean x 3
Clean Lift Off x 3
Power Clean x 3
Weightlifting
Power Clean (10 x (2+1))
10 sets, rest 1:30-2:00 between sets
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
FITNESS:
3 sets of each task, resting 30 seconds between tasks
Station 1 – Turkish Get-Ups (Left Arm) x 60 seconds of practice
Station 2 – Turkish Get-Ups (Right Arm) x 60 seconds of practice
Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
Metcon
Going Up || Conditioning (Time)
PERFORMANCE:
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
FITNESS:
Five rounds for time of:
400 Meter Run
12 Alternating Kettlebell or Dumbbell Snatches
8 Strict Pull-Ups
Goal < 16:00
Time Cap: 20:00