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
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)”
Weightlifting
Clean (8×1.1, )
Two to three sets of:
Clean x 1.1
*Prepare for your first set in Part A
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build from approximately 65-70% to today’s heavy over the course of the eight sets.
FITNESS:
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Dumbbell Hang Power Cleans
20 Alternating Reverse Lunges with DB Farmer’s Carry