CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

Single-Arm Ring Row x 5 reps each arm @ 2111

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

Rest 15 seconds

Reverse-Grip Push-Ups x 10 reps @ 2111

Rest 15 seconds

Band Pull-Throughs x 10 reps @ 2011

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

Rest 15 seconds

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111

Rest 15 seconds

Weightlifting

Split Jerk (8X2)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)

Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

Against a 3-minute running clock…

20/15 Calories of Assault Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

FITNESS:

Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups (Scale!!!) or Max reps of L-sit db press in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.