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)
Overhead Movement Prep
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
OR IF DOING PERFORMANCE:
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
Weightlifting
Split Jerk (8X3)
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80
FITNESS:
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
Metcon
Metcon (AMRAP – Reps)
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
The conditioning portion should be run in two heats. If our number of participants is greater than two heats will allow, please utilize the rowers, ski ergs or C2 bikes as substitutes for the assault bike.