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.)
In 20 minutes, build to a 1-RM Split Jerk
Compare results to May 17, 2021.
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