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)

.

Row x 500m, nasal breathing only

Two sets of:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

Complete one to two sets of:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Metcon

Metcon (8 Rounds for reps)

PERFORMANCE:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Ground to Overhead (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
FITNESS:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Strict Pull-Ups

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Accessory Work

Three sets of:

30 Banded Hamstring Curls

60 Seconds of Banded Hip Bridges

Rest 30-60 seconds