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 of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Perfect Stretch

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take between 10-12 minutes in total.

and then …

With an empty barbell, complete:

Two sets of:

2 Tall Cleans

4 Front Squats

6 Hang Squat Cleans

Rest as needed

Hang Clean (6 x (1+1))

Every two minutes, for 12 minutes (6 sets):

Power Clean + Hang Clean

Start at 50% and build to today’s heaviest set.

Metcon

Metcon (Time)

For time:

10-8-6-4-2-1 reps of:

Wall Walks

Thrusters (95/65 lb.)

Time cap: 15 minutes

**Please adjust the weight as needed. If you are unable to do the first set in two sets or less then reduce the load.