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 of:

250m Row

Dive-bomber Push-up x 10 reps

Bottom Squat Medicine Ball Hold x 30 seconds

One- Two sets of:

Barbell Romanian Deadlift x 6 reps

Barbell Muscle Clean x 5 reps

Barbell Strict Press x 4 reps

Barbell Front Squat x 3 reps

Barbell Power Clean and Jerk x 2 reps

Barbell Clean and Jerk x 1 rep

Weightlifting

Clean and Jerk

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – 10 Tempo Goblet Squats @ 41X1

Station 2 – 10 Zottman Curls @ 3030

Station 3 – 10 Ab-Wheel Rollouts @ 3111

Station 4 – 5 Batwing Extensions @ 3333

Metcon

Metcon (Time)

PERFORMANCE:

For time:

60 Calories of Rowing

30 Ground to Overhead (135/95 lbs)

15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

FITNESS:

For time:

50 Calories of Rowing

30 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.