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)
.
Over the Shoulder Barbell Stretch x 60 seconds per side
Bulletproof Shoulders – PVC Pipe Pass Thrus x 60 seconds
Band Assisted Ankle Pulse x 60 seconds per side
Accumulate for quality:
10-15 Tall Cleans @ 25-35%
Weightlifting
Power Clean (3x(2+2+2), 1×1, 3×1)
Three sets of:
2 Power Cleans + 2 Cleans + 2 Front Squats @ 50-60%
Rest as needed
Followed by..
Over the course of 10 minutes build to today’s Heavy Power Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
1 Clean @ 85-90% of today’s Heavy Power Clean
Metcon
Metcon (Time)
Two rounds for time of:
25/20 Calorie Row
75 Double Unders
6 Power Cleans (135/95 lbs)