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CrossFit – Mon, Sep 25

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

One set of:

Row x 500m, nasal breathing only

If you are working on the Performance track, complete one to 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

Followed by…

Two sets of:

Supinated Grip Passive Hang on Pull-up Bar x 60 seconds

Dive-Bomber Push-up x 10 reps

Banded Palloff Hold x 30 seconds per side


Hang Clean (8 x (1+1+1))

Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today. 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 for the lift-off.


Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

L-Sit Hold x 15.15.15 seconds

(rest 5 seconds between 15 second holds)

Rest 45 seconds


Metcon (Time)


Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up


Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

20 Kettlebell Swings

30 Banded Triceps Extensions

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