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, nasal breathing only, of:

20 Calories Echo / Assault Bike

Over/Under Barbell x 10 reps (5 each direction)

Two sets of:

Standing Leg Lifts x 5-10 reps per leg stand straight,back against the wall and lift one leg without leaning away.

Seated Single Leg Lift over object (standing dumbbell) x 10 reps per leg

Weightlifting

Back Squat (4 x 5)

Every 2:30, for 10 minutes (4 sets):

Back Squat x 5 reps @ 72.5% of your 5-RM

*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.

Metcon

Metcon (Time)

For time:

12 Lateral Burpees Over Bar

6 Chest-to-Bar Pull-Ups or your hardest scale/progression

6 Power Cleans (115/75lbs)

10 Lateral Burpees Over Bar

5 Chest-to-Bar Pull-Ups

5 Power Cleans

8 Lateral Burpees Over Bar

4 Chest-to-Bar Pull-Ups

4 Power Cleans

6 Lateral Burpees Over Bar

3 Chest-to-Bar Pull-Ups

3 Power Cleans

4 Lateral Burpees Over Bar

2 Chest-to-Bar Pull-Ups

2 Power Cleans

2 Lateral Burpees Over Bar

1 Chest-to-Bar Pull-Ups

1 Power Cleans