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)
.
Two sets for max reps of:
30 seconds of Strict Pronated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of GHD Hip Extensions
Rest 45 seconds
30 seconds Strict Supinated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of Sumo Stance Kettlebell Deadlift (weight is up to the athlete)
Rest 45 seconds
30 seconds of Ring Rows
Rest 15 seconds
90 seconds of Side Planks (45 seconds each)
Rest 45 seconds”
Weightlifting
Power Clean (6 x (1+1))
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean @ 65-75%
Metcon
Metcon (Time)
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135-95/95-65 lb.)