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)
400 Meter Run @ easy pace (try adding in some breathe holds every 100 meters)
T-Spine Opener
Two sets of:
5 Strict Pull-Ups
5-6 Baby Butterfly Pull-Ups
Weightlifting
Split Jerk (2X3, 2X3, 5 X 1+1)
Every 90 seconds, for 3 minutes (2 sets of):
Press in Split x 3 reps
youtu.be/6sDl55s2Hs0
Followed by…
Every 90 seconds, for 3 minutes (2 sets of):
Tall Jerks x 3 reps
youtu.be/GGVG0obnRrE
Five sets of:
Split Jerk with a 2 second pause in receiving position
Set 1 – 1.1 @ 70%
Set 2 – 1.1 @ 74%
Set 3 – 1.1 @ 78%
Set 4 – 1.1 @ 82%
Set 5 – 1 @ 86%
Rest 90-120 seconds
*1.1 denotes 1 rep, return the bar to the rack or blocks for 10 seconds, then complete 1 more rep
Metcon
Metcon (Time)
For Time:
Run 600 Meters
(225/155 lbs) Deadlift x 15 reps
Pull-Ups x 20 reps
Overhead Walking Lunge x 100′ (45/25 lbs plate)
Pull-Ups x 20 reps
(225/155 lbs) Deadlift x 15 reps
Run 600 Meters
Accessory Work
Three sets of:
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed