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)
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Weightlifting
Clean and Jerk (10X1, 4X1)
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Jefferson Curl x 3 reps @ 4442
Station 5 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
FITNESS:
For time:
500 Meter Row
50 Alternating Dumbbell Snatches
Compare results to February 26, 2021.