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)
.
* Band Assisted Scarecrow x 2-4 minutes
* Floor Slides x 10 reps (slow and controlled)
* Kettlebell Ankle Pulse x 30 seconds per side
* Wrist Stretch x 20-30 seconds palms on ground, fingers facing body
* Wrist Stretch x 20-30 seconds top of hand on ground, fingers facing body
* Bear Crawl with Wrist Stretch x 25โฒ
Weightlifting
Clean and Jerk (3X3, 10 x 1+ (1+1))
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Clean & Jerk
Start at 60% and build to todayโs heavy.
Metcon
Metcon (Time)
For time:
50 Toes-to-Bar (75 knee ups/60 K2E)
150 Double Unders (300 singles)
500 Meter Row
15 Bar Muscle-Ups (sub your hardest pull up scale!)