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)
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Performance ADD to warmup:
“Hunter’s Clean Warm-up”
One to two sets of:
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
Weightlifting
Hang Clean and Jerk (8 X 1)
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
FITNESS:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
4-Count Squat Compression x 8-10 reps @ 2222
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
Accessory Work
Three sets of:
12-15 Single Leg Barbell or Dumbbell Glute Bridges (each leg)
15 Double Leg Barbell or Dumbbell Glue Bridges
Rest as needed