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
General Warm-Up
Two Rounds of:
100ft Double KB Overhead Carry
100ft KB Farmers Carry
7 Kettlebell Swings
7 Goblet Squats
Burgener Clean Warm-Up
(with barbell 5-10 reps of each)
Down + Finish
High Pull
Muscle Clean
Drop Clean
Specific Warm-Up
(3-5 reps of each)
Clean deadlift to Mid Thigh
Hang Power Clean
Front Squat
Push Press
Split Jerk with pause in receiving
Weightlifting
Clean and Jerk (12 x 1)
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!
FITNESS:
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Metcon
3 RFT | Conditioning (Time)
PERFORMANCE:
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
40 Double-Unders
FITNESS:
Three rounds for time of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches
20 Lateral Parallette Jumps
Goal < 12:00
Time Cap = 15:00