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)
Kari Pearce #2 ABs
9 min amrap
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
Then:
3-5 Minutes Handstand Walk Practice
Handstand marching free or on wall!!!
Weightlifting
Clean (1X19, 1X8, 1X6, 1X4)
For time:
10 Cleans @ 60% of 1-RM Clean
8 Cleans @ 65% of 1-RM
6 Cleans @ 70% of 1-RM
4 Cleans @ 75% of 1-RM
Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used In Notes
Metcon
Strict Nicole (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Max Strict Pull-Ups
If you don’t have strict pull-ups then try this modification: Seated Strict Pull-Ups
This is a strict version of Nicole so instead of doing kipping pull-ups, you’ll be doing strict pull-ups. This workout is essentially testing strict pull-up endurance so be smart as to when you jump up onto the pull-up bar. Your set ends when you drop off the bar. Start off fast on your runs and then pull back with 100-150 meters left in your run to bring your heart rate down for your strict pull-ups. You can utilize any grip or do a mixture of grips throughout the workout!