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

Warm-up (No Measure)

Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps

Barbell Complex Warm-Up

Weightlifting

Clean and Jerk (10 X 1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – 10 Tempo Goblet Squats @ 41X1

Station 2 – 12 Supine Ring Rows @ 2111

Station 3 – 10 Ab-Wheel Rollouts @ 3111

Station 4 – 5 Bat Wing Extensions @ 3333

Metcon

Metcon (Time)

PERFORMANCE:

For time:

60 Calories of Rowing

30 Ground to Overhead (135/95 lbs)

15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

FITNESS:

For time:

50 Calories of Rowing

40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.