CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
OR if you are cleaning:
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed
Strength/Skill
Hang Clean
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps @ 3111
Station 2 – Supine Ring Rows x 10-12 @ 2111
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups