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
Followed by…
Barbell Complex Warm-Up
Weightlifting
Clean and Jerk (12 X 2)
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps
Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.
FITNESS:
Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – 25 Band Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 4 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
8 Strict Pull-Ups
8 Alternating Dumbbell Snatches