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
Two rounds of:
Wall Sit x :30
Banded Good Mornings x :30
Air Squats x :30
Monster Walk Forward x :30
Monster Walk Backward x :30
Weightlifting
Front Squat (5x(3+2+1))
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes
FITNESS:
Three sets of:
Front-Foot Elevated Split Squat x 8 reps each @ 3111
Rest 30 seconds after each leg
Copenhagen Side Planks x 30-40 seconds each side
Rest 30 seconds after each leg
Metcon
The Chief & The Chief Jr (AMRAP – Rounds and Reps)
Full Effort (Performance)
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Goal: complete 1-2 rounds per set.
Full Victory
“The Chief Jr”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (95/65)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Goal: complete 1-2 rounds per set.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
.
FITNESS: “The Chief Jr”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (95/65)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Goal: complete 1-2 rounds per set.