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)
.
Assault Bike x 2 minutes at 70% effort
Side Plank x 30 seconds per side
Assault Bike x 90 seconds at 75% effort (increase pace 2-5 RPM)
Banded Lat Press Down x 15 reps @ 2011
Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM)
Kettlebell or Barbell Romanian Deadlift x 10 reps @ 3011 Tempo
Weightlifting
Clean (3X3, 3X2, 4X1)
Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%
This does not need to be a max effort attempt. If you feel good then let’s see some big weight!
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Side Plank x 45 seconds on each side
Metcon
Metcon (4 Rounds for time)
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)
Accessory Work
Tabata Knee ups