CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Overhead Movement Prep
Fitness
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
OR
Performance
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Weightlifting
Split Jerk (6X2, 6X1)
PERFORMANCE:
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
FITNESS:
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Landmine Press x 8-10 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8-10 reps @ 2111 (Right Arm)
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – L-Sit x 45-60 seconds
(accumulate time with 10s on, 5-10s off)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or Strict DB Presses
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or Strict DB Presses
6 Strict Pull-Ups
9 Strict Handstand Push-Ups or Strict DB Presses
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.