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:

Single-Unders x 50-75 reps

Single-Arm Dumbbell Overhead Squat x 10 reps per side (athlete chooses the weight)

Suitcase Carry x 50′ per side

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Weightlifting

Clean and Jerk (1×1)

Build to 80-85% of your 1-RM Clean and Jerk, and then…

Metcon

Metcon (Time)

For time:

20 Clean & Jerks @ 70% of 1-RMB.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

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

For time:

Row 1000 Meters

30 Thrusters (75/55 lbs)

15 Chest-to-Bar Pull-Ups