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)
Pronated Grip Hang from Bar x As Many Seconds as Possible
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Supinated Grip Hang from Bar x As Many Seconds as Possible
Weightlifting
Split Jerk (7 X 2)
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps
*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Front Body Line x 60 seconds (accumulated)
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
Metcon
Metcon (Time)
Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups
FITNESS:
Three rounds for time of:
400 Meter Run
9 L-Seated Dumbbell Presses (heavy!)
15 Stationary Dips @ 1111
21 Push-Ups