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.