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
Weightlifting
Hang Clean and Jerk (3X5, 3X3, 3 X (1+3), 12 X (1+1))
Every Minute on the Minute for 3 Minutes:
Press in Jerk Receiving Position x 5 reps
Every Minute on the Minute for 3 Minutes:
Jerk Balance x 3 reps
Every Minute on the Minute for 3 Minutes:
Hang Clean + 3 Front Squats
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)
Station 4 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Metcon
Metcon (Time)
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)