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
Front Rack PVC Pipe Stretch x 45-60 seconds per side
Hawaiian Squats x 5 reps per side
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
90/90 Hip Rotations x 45 seconds
Three sets of:
2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike
Over/Under Barbell x 10 reps (5 each direction)
Weightlifting
Metcon
Metcon (2 Rounds for time)
Two sets of:
1000 Meter Row
30 Dumbbell Push Press
500 Meter Row
50-Foot Overhead Dumbbell Lunge
Rest 3 minutes
50-35/35-20 lbs
Athletes Notes: Sneaking in some rowing intervals with some dumbbell movements. The first 1k row should be around what your 2-3k pace would look like. Aim for 1-2 sets on the dumbbell push press but if you have strong shoulders it’s time to show them and go unbroken. Make sure you really utilize your legs and eplode those dumbbells off your shoulders. The second row, 500 meters, should be slightly faster, about :02-:05/500m, than your first 1k. As soon as you finish it, grab those dumbbells and get comfortable overhead. Make sure your t-spine is warm and ready to go because you’re going to need it for those overhead lunges. Set up a 25′ path so you turn around at the 25′ mark. We want to make overhead lunges a strength for you all so be prepared to see more of this. Aim for consistent splits on the second set!
Split Jerk (1×1)
Built to Today’s Heavy Power or Split Jerk
Followed by…
Three sets of:
Power or Split Jerk x 3-4 reps @ 80% of Today’s Heavy
Rest as needed