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
Followed by…
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%
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