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)

2 sets of:

Side Plank Hip Dip x 20 per side

Single-Dumbbell Kang Squat (hold dumbbell with one hand on each head in a front rack position) x 10 reps

2 sets of:

Push-up x 10

Single-Arm Dumbbell Power Clean x 10 per arm

Weightlifting

Power Clean (10 X (1+1))

Ten sets of:

Power Clean + Hang Clean

FITNESS:

Three sets of:

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds) (https://www.youtube.com/watch?v=RGYktMlcXgA)

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (Time)

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips
FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings

Accessory Work

Tabata Jump Rope