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
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
Empty Barbell Front Squats x 10 reps
Empty Barbell Press x 5 reps
Weightlifting
Split Jerk (6 X 2)
Every 2 minutes, for 12 minutes (6 sets) of:
Jerk x 2 reps @ 80-85% of Last Week’s Heavy
Two sets of:
*Shoulder to Overhead x 8-10 Reps @ 50% or 1-RM Jerk Rest as needed
*Do not just blow through this. Focus on efficient reps and breathing
Metcon
Metcon (2 Rounds for time)
Every 12 minutes, for 24 minutes (2 sets of):
400 Meter Run
15 Toes to Bar
30 Wall Balls (20/10 lbs to 10′)
15 Toes to Bar
400 Meter Run