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