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
Three Rounds:
Wall Figure 4 x :30 / Leg
Weighted Wall Sit (w/wall ball) x :60
Tall Ball Slam x 10
Medball Squeeze March x 10 / Leg
With an Empty Barbell:
Halting Clean Deadlift x 5
Clean High Pull x 5
Slow Pull Muscle Clean x 5
2 Power Cleans + 2 Cleans + 2 Front Squats
Weightlifting
Clean Complex (Weight)
Six sets, of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Rest 2:30 between sets. Start at 55-60% of your 1-RM Power Clean and build from there.
FITNESS:
Three to Four sets of:
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
Intervals (4 Rounds for time)
PERFORMANCE:
4 sets, each for time, of:
500 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
Rest 1:30 between sets
FITNESS:
Four sets, each for time, of:
500 Meter Row or Ski Erg
15 Dumbbell Burpee Deadlifts
Rest 1:30 between sets