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
.

Complete on one side then follow with the other side:

Banded Fire Hydrants x 10 reps + 10 second Iso Hold

Banded Clam Shells x 10 reps + 10 second Iso Hold

Bird Dog Y’s to W’s x 5 reps per side

30 Seconds Single-Unders

10 Empty Barbell Front Squats

30 Seconds Cross-Over Practice

5 Hang Power Cleans

30 Seconds Double-Under Practice

5 Hang Squat Cleans + Jerk

Weightlifting

Clean and Jerk

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build to today’s 1-RM.

Metcon

Metcon (Time)

Five rounds for time:

20/15 Calorie Row

10 Toes-to-Bar

7 Strict Pull-Ups