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)

Partner T-Spine Stretch x 30 seconds each partner

Band Assisted Hamstring Floss x 15 pulses per leg

Upper Body Warm-Up Series

Leg Reach x 5 reps

Prone Cuban Press for Ring Muscle-Ups

Strength/Skill

Handstand Hold (2×1)

Two sets of:

Nose to Wall Handstand Hold x 60 seconds

Power Clean (6×1)

Every minute, on the minute, for 6 minutes (6 sets):

Power Clean x 1 rep

*Sets 1-2 – 70% of 1-RM

*Set 3 – 75% of 1-RM

*Sets 4-6 – 80% of 1-RM

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Masters Weights: 105-95

Please scale the load as needed. The weight should not be more then 80% of your 1RM clean & jerk. This workout is all about managing grip so break early!

Keep the rest short and fast, you are just breaking to rest your hands, not your lungs