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)
Barbell Specific Warm-Up
5 Deadlift, 5 Muscle Cleans + 5 Press In Split Jerk Position
3 Power Cleans + 3 Jerk Grip Overhead Squats
3 Squat Cleans + 3 Front Squats
3 Squat Cleans + 3 Split Jerks
*Every new line means take a short break before moving to the next movements.
Weightlifting
Clean and Jerk (1×1)
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to todayโs heavy.
Metcon
Metcon (Time)
For time:
30-Foot Handstand Walk or 3 wall walks
40/30 Calorie Assault Bike
20-Foot Handstand Walk or 2 wall walks
THEN
At the 10 minute mark. . .
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
If you don’t have muscle-ups, use your hardest version of pull-ups!
Accessory Work
IF TIME ALLOWS:
Every 2:30 for 10:00 minutes (4 sets):
12 Weighted MedBall Sit-Ups (20/14 lbs)
50-Foot Bear Hug Sandbag or D-Ball Carry