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
.

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

One to 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

Clean and Jerk

Every 2 minutes, for 8 minutes (4 sets):

Hang Clean + Clean + Front Squat + Jerk

@ 55-70% of 1-RM Clean and Jerk

FITNESS:

Every 5 minutes, for 20 minutes (4 sets) for quality:

10 Single-Arm Kettlebell Swings (each arm)

10 Single-Arm Kettlebell Presses (each arm)

10 Alternating Reverse Lunges with Goblet Hold

10 Single Kettlebell Thrusters (hands on horns)

Metcon

Stellar (Time)

For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run