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:

Medball Hamstring Curl x 10 reps

Single Leg RDL x 10 reps per leg

Reach Thrus x 3 reps

Back Extension Hold x 60 seconds

Gymnastics

Toes-To-Bar (1x (5-6), 1×4, 5x (5-10))

Toes to Bar Skill Work

One set of:

L-Hang Lifts on Bar x 5-6 reps or Table Press Leg-Lifts x 10 reps

then…

Toes-to-Bar Mount x 4 reps

then…

Every minute, on the minute, for 5 minutes:

Kipping Half Toes-to-Bar x 5-10 reps*

**If you are proficient with toes-to-bar then please complete 5-10 reps of toes-to-bar each minute

Weightlifting

Hang Clean and Jerk

Hang Power Clean & Power Jerk

Every 90 seconds, for 12 minutes (8 sets of):

Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 60%

Sets 4-8: 1 Hang Power Clean + Power Jerk @ 70-75%

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run or .7 Mile Bike

20 Russian Kettlebell Swings

20 Hand Release Push-Ups

20 V-Ups

24/16kg

TIME CAP = 30 MINUTES