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)

Pronated Grip Hang from Bar x As Many Seconds as Possible

Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Supinated Grip Hang from Bar x As Many Seconds as Possible

Weightlifting

Split Jerk (1 x 1)

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 3 reps @ 60% of 1-RM Jerk

(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

FITNESS:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1

Station 2 – Strict Pull-Ups x 8-10 reps @ 2111

Station 3 – 3-Position Couch Stretch (Left) x 30 seconds in each position (90 total)

Station 4 – 3-Position Couch Stretch (Right) x 30 seconds in each position (90 total)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1000 Meter Row

50 Pull-Ups

25 Shoulder to Overhead (135/95 lbs)

FITNESS:

For time:

1000 Meter Row

40 Lateral Box Jumps

20 Dumbbell Push Presses