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:
Row x 90 seconds
Broad Jump x 3 reps
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Weightlifting
Clean (6 X (2+2+2))
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
FITNESS:
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 Meter Row or Ski Erg
15 Dumbbell Burpee Deadlifts