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)
Overhead Movement Prep
PERFORMANCE:
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Every 2 minutes, for 4 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
FITNESS:
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 (12X1)
PERFORMANCE:
Every 90 seconds, for 18 minutes (12 sets):
Split Jerk x 1 rep
*Sets 1-2 = 1 rep @ 65-70%
*Sets 3-4 = 1 rep @ 70-75%
*Sets 5-6 = 1 rep @ 75-80%
*Sets 7-8 = 1 rep @ 80-85%
*Sets 9-10 = 1 rep @ 85-90%
*Sets 11-12 = 1 rep @ 90-95%
FITNESS:
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – Barbell Z-Press x 6-8 reps @ 2111
Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE:
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds
FITNESS:
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press
Rest 30 seconds
60 seconds of Rowing
Rest 60 seconds