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, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
3-5 reps of each:
Clean deadlift to Mid Thigh
Hang Power Clean
Front Squat
Push Press
Split Jerk with pause in receiving
2 Halting Clean Deadlift + Clean + Jerk @ 40%
1 Halting Clean Deadlift + Clean + Jerk @ 50%
Weightlifting
Clean and Jerk (6 x (1+1+1), 4×1)
PERFORMANCE:
This is Week 1 of 8 on the Clean & Jerk Cycle.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk
Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds per side
Metcon
Midline Chaos Conditioning (Time)
PERFORMANCE:
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar
Goal Time: 10:00
Time Cap: 15:00
.
FITNESS:
Three rounds for time of:
30 Alternating Single-Arm Dumbbell Snatches
40 V-Ups
Goal Time: 16:00
Time Cap: 20:00