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 (3X(1+1+1), 8X(1+1))

Every 2 minutes, for 6 minutes (3 sets) of:

1 Clean Lift-Off to Knees + Clean + Jerk @ 70-75%

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

Clean + Jerk @ 75+%

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

Complete as many rounds and reps possible in 14 minutes of:

15/10 Calorie Row

5 Clean and Jerks (135/95)

15 Pull-Ups

30 Double-Unders

Accessory Work

Core:

Two sets of:

50 Anchored Sit-Ups

60 seconds Rest