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:
Row x 60 seconds
Rower Pike or Tuck-up x 5 reps
Two sets of:
Dumbbell or Barbell Kang Squat x 10 reps
Dumbbell or Barbell Overhead Alternating Reverse Lunge x 10 reps
Broad Jump x 5 reps
Weightlifting
Clean
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
No Biggie (Time)
PERFORMANCE:
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)
FITNESS:
For time:
50/35 Calories of Assault Bike
50 Alternating Dumbbell Snatches