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:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Weightlifting

Clean and Jerk (3X3, 3X3, 10X1)

Three sets of:

Jerk Balance x 3 reps

Rest as needed

Build over the sets to what feels heavy for today.

Metcon

If you are unable to perform any of these in less than 8 minutes, we would advise dropping the reps slightly in order to be sure that you are getting at least 4 minutes of rest and are able to hit the next portion with some intensity. On that note, here’s a little strategy. For the row, we would advise rowing something close to around your 2k pace.. you can row as fast as you want, but if you get off the rower and stare at the barbell for 30 seconds, did it make much sense? When you get to the thrusters, this is the “gut check” portion of this workout. The weight will get progressively heavier as the reps begin to decrease, but we want you to make sure you’re checked in here. It comes down to knowing yourself as an athlete. If going unbroken means the pull-ups turn into a mess, then it wasn’t worth it. Be smart about your sets but be diligent about keeping the bar moving! For the pull-up variations, this is purely skill based and under fatigue/with an elevated heart rate. After these you get to rest, so we want you to push here and see what you’re capable of as your body and grip start to get more and more tired.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rest until the running clock reaches 12:00, and then…

Metcon (Time)

For time:

Row 1000 Meters

30 Thrusters (75/55 lbs)

15 Chest-to-Bar Pull-Ups