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
.
Draw out jerk footwork
Jerk warm-up with empty barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds
Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Weightlifting
Split Jerk
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
The focus of today’s session should be on perfect footwork. We want to see athletes pause for one to two seconds in the receiving position before recovering; during that time athletes should focus on their weight distribution to ensure that they are optimally balanced and stable under the load. Focus on perfect mechanics…even if that means you need to keep the loading a little lighter today!
FITNESS| Pressing Progression
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
32 Double-Unders
.
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18/12 Calories of Assault Bike