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)

.

Perform the following with a weight plate…

Two sets of:

Kang Squat x 5 reps

Plate Ground-to-Overhead x 10

Plate “Fast Feet” Drill x 15

Two sets of:

Barbell Front Squat x 5 @ 32X1

Broad Jump x 5 (take a moment between repetitions to ensure maximal effort on each)

Weightlifting

Power Clean (8 X (1+1))

Every 90 seconds, for 12 minutes (8 sets) of:

Power Clean + Front Squat

FITNESS:

Every 2 minutes, for 12 minutes (3 sets) of:

*Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111

*Station 2 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (175/115 lbs)

6 Strict Pull-Ups

9 Box Jumps (30″/24″ – jump up, step down)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Pull-Ups

12 Kettlebell Swings

6 Box Jumps (jump up, step down)

Accessory Work

Accumulate:

50 Alternating V-Ups