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
Dive-Bomber Push-Up x 10 reps
Alternating Lunges x 10 reps
Two sets of:
Tall Clean x 5.reps
Front Squat x 5 reps
Hang Squat Clean x 5 reps
Weightlifting
Clean
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build from approximately 65-70% to today’s heavy over the course of the eight sets.
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
1-time exercise (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Dumbbell Hang Power Cleans
20 Alternating Reverse Lunges with DB Farmer’s Carry