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)

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Every minute on the minute for 3 minutes (3 sets):

Tall Jerks or Jerk Balances x 3-5 reps

Every minute on the minute for 3 minutes (3 sets):

Muscle Clean x 3

Front Squat x 3

Every minute on the minute for 3 minutes (3 sets):

HEAVY Front Squat x 1

Weightlifting

Clean and Jerk (1X1)

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

FITNESS:

Every 90 seconds, for 24 minutes (4 sets) of:

Station 1 – Jefferson Curl x 5 reps @ 4442

Station 2 – Frog Pumps x 12-15 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Station 3 – Bat Wing Extensions x 5-6 reps @ 3333

Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

20/15 Calories of Assault Bike

10 Clean & Jerks (135/95 lbs)

10 Bar-Facing Burpees
FITNESS:

Three rounds for time of:

20/15 Calories of Assault Bike

20 Alternating Dumbbell Snatches

10 Burpees