CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Warm-Up (No Measure)
General Warm-Up
1:00 Arms Only Assault or Echo Bike
10 reps per side – Thoracic Rotation
Kettlebell Circuit
5/side – Kettlebell Halo
5/side – Half Kneeling Kettlebell Windmill
5/side – Kettlebell Strict Press
Clean & Jerk Prep
5 Clean Pulls
5 Front Squats
5 Presses
5 Hang Power Clean & Jerks
5 Clean & Jerks
Weightlifting
Clean and Jerk (10 x 1)
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 1- reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%
If you’re feeling good, aim for a new Clean & Jerk PR!
FITNESS:
Every minute, on the minute, for 20 minutes (4 total sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
Metcon
Interval Conditioning (3 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)
FITNESS:
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
30 Single Kettlebell Sumo Deadlifts
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
*Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.