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
.
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
Weightlifting
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.
FITNESS:
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
Metcon (Time)
PERFORMANCE:
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR…
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)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
20 Kettlebell Swings
30 Banded Triceps Extensions