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
3 Rounds
Single Arm OH KB Walk x 50 Feet / Arm
Sampson Lunge x 50 Feet
Over the Fence Under the Fence x 50 Feet
Thoracic Rotation x :30 / Side
Weightlifting
Split Jerk Skill Primer (2 Rounds for weight)
With Empty Barbell:
Strict Press x 10
Press in Split x 5
Jump to Split x 5
Power Jerk x 5
Split Jerk x 5
Power Jerk + Split Jerk x 1+1
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
Split Jerk (8 x (1+1))
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk + Split Jerk
*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
FITNESS:
Three Sets of:
Dumbbell Shoulder Press x 10 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 12 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 15 reps @ 2011
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
Metcon
Strict-Ish Conditioning (Time)
PERFORMANCE:
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)
FITNESS:
Five rounds for time:
300 Meter Run
5 Strict Pull-Ups
10 Push-Ups @ 10X1
(pause at full extension on each rep)
Goal < 14:00
Time Cap: 18:00