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
Weightlifting
Warm-up (No Measure)
60 seconds banded scarecrow
60 seconds banded lat stretch
60 seconds banded hip openers
2x
10 banded monster steps forward/backward
10 banded lateral steps left/right
Split Jerk (2X3, 2X3, 2X5, 6X2)
Every 90 seconds, for 3 minutes (2 sets) of:
Jerk Balance x 3 reps
Every 90 seconds, for 3 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps
Every 2:30 minutes, for 15 minutes (6 sets):
Split Jerk x 2 reps
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
FITNESS:
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Long Lunge Hold x 45-60 seconds
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
15 Pull-Ups
15 Push Presses (115/75 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses
6 Strict Pull-Ups