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
.

Run x 400m

Passive Hang on Pull-up Bar x 30 seconds

Kip Swing x 10 reps

Dive Bomber Push-up x 10 reps

Single Arm Dumbbell Push Press x 10 per side

Two sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Weightlifting

Split Jerk (12 x 1)

Every 90 seconds, for 18 minutes, complete (12 sets):

Jerk Dip + Jerk x 1 rep @ 75-80%

FITNESS:

Three sets of:

Landmine Press x 8-10 reps @ 2111 (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps @ 2111 (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Clean Thirty (Time)

PERFORMANCE:
For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar

FITNESS:
For time:
40 V-Ups or Hanging Knee Raises
30 Dumbbell Push Presses
20 Strict Pull-Ups
30 Dumbbell Push Presses
40 V-Ups or Hanging Knee Raises