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)
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
if doing FITNESS:
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
OR
if doing PERFORMANCE:
Barbell Complex Warm-Up
Weightlifting
Hang Clean (10 X 1+1)
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side
Metcon
Metcon (Time)
PERFORMANCE:
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
FITNESS:
For time:
1000 Meter Row
50 Walking Lunges with Farmer’s Carry
25 Strict Pull-Ups