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:

Assault Bike x 90 seconds

Slider Seal Walk x 25 feet forwards, 25 feet backwards

Three sets of:

Tall Jerk x 5 reps

Depth Drop + Max Height Jump x 3 reps

Weightlifting

Split Jerk (3×3, 7×2)

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 3 reps @ 60% of 1-RM Jerk

(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – Front Body Line x 60 seconds (accumulated)

Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

400 Meter Run

9 Strict Handstand Push-Ups

15 Ring Dips

21 Push-Ups

FITNESS:

Three rounds for time of:

400 Meter Run

9 L-Seated Dumbbell Presses (heavy!)

15 Stationary Dips @ 1111

21 Push-Ups