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)
Pronated Grip Hang from Bar x As Many Seconds as Possible
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Supinated Grip Hang from Bar x As Many Seconds as Possible
Weightlifting
Split Jerk (4 X 2, 8 X 2)
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
FITNESS:
Every minute, on the minute, for 15 minutes (4 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1
Station 2 – Cross Bench Pull-Over x 5 reps @ 4311
Station 3 – Hanging Leg Raises x 8 reps @ 21X1
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
12 Toes to Bar
6 Strict Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Toes to Bar OR Knee-ups
6 Strict Pull-Ups