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
.
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
Weightlifting
Power Clean (3x(3+3), 3x(2+2), 3x (1+1))
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans
@ 60% of 1-RM Clean & Jerk
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans
@ 70% of 1-RM Clean & Jerk
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean
@ 80% of 1-RM Clean & Jerk
Metcon
Nasty Nancy – Masters (Time)
Five rounds for time:
400 Meter Run
15 Overhead Squats
15 Bar Facing Burpees
TIME CAP: 25:00
35-49: 115/85 lbs
50-54: 105/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
If mobility doesn’t allow for Overhead Squats to be completed safely then please substitute with Back Squats
*First off, please modify the weight down to something that you could do 20 reps unbroken with, when you are fresh, if the prescribed weight is too much. As this workout progresses, the overhead squats are going to get more and more difficult as your shoulders and lungs become fatigued. If you have to break the 15 reps right from the beginning, unintentionally, then we suggest modifying the loading.