CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
Strength/Skill
Power Clean (8X1)
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%
Metcon
“Diane”
Rest 5 minutes, and then …
“Nancy”
There are a few variations that you can do if you don’t want to do kipping handstand push-ups or experience any pain in your neck with doing kipping handstand push-ups:
Strict Handstand Push-Ups (you may also cut the reps down to 15-12-9)
L-Seated DB Press
Push-Press (95/65 lbs)
Wall Walks (rep scheme: 7-5-3)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
