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:
Jump Rope x 60 seconds (single or double-under)
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Two sets of:
“Hunter’s Clean Warm-Up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Weightlifting
High-Hang Clean (8 x (1+1+1+1))
Olympic Weightlifting | Performance
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Front Squat + Jerk @ 55-75% of 1-RM Clean and Jerk
The goal for this session is to build consistently solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavy lifts early in this training cycle.
FITNESS | Posterior Chain + Isometrics
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dip Support Hold x Accumulate 45-60 seconds
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry (50/35 lbs – 30′ down and back)
.
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry