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
.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Clean & Jerk Barbell Complex
Weightlifting
Clean and Jerk
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
MWG Triplet (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 Jump-Overs