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:
Assault Bike x 90 seconds
Bear Crawl x 25 feet forwards, 25 feet backwards
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Weightlifting
Split Jerk (2x(3-5), 4×2, 6×1)
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry