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
Run 200 meters
2 rounds, of:
15 Walking Lunges
15 meter Bear Crawl
5:00 easy paced AMRAP
5 hang power cleans
5 front squats
5 hang squat cleans
10 front rack step back lunge
Weightlifting
Clean (3X3, 3X2, 4X1)
Complete Ten (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%
Rest 90 seconds after each set.
This does not need to be a max effort attempt. If you feel good then let’s see some big weight!
FITNESS:
Complete Three (3 sets of each):
Russian Kettlebell Swings x 25 reps
Rest 1 Minute
Bear Crawl ISO Barbell Roll-Outs OR Ab-Wheels x 45-60 seconds
Rest 1 Minute
Side Plank x 45 seconds each side
Rest 30 Seconds
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Complete Four (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)
FITNESS:
Complete Four (4 sets) for times:
12/8 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs
Rest 2 Minutes after each set
Goal: complete each set in under 2 minutes