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)
.
Assault Bike x 2 minutes at 70% effort
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, right
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, left
(Perform deadlifts with bell in between the feet, perform carry with bell held by side)
Assault Bike x 60 seconds at 80% effort
Kettlebell Romanian Deadlift x 10 reps (control the lowering portion and start to prime hamstrings, especially if you are working on Performance today)
Assault Bike x 30 seconds at 90% effort
Kettlebell Swing x 10 reps
Weightlifting
Hang Clean (6 X (1+1+1))
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)
FITNESS:
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)
These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.
FITNESS:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
24 Kettlebell Swings
These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.
Accessory Work
Three sets of:
Single-Leg hip Bridges x 10 reps per leg*
Rest 45 seconds
Banded Face Pulls x 12-15 reps
Rest 45 seconds
*If you are unable to do this exercise, then perform the following:
Single-Leg Hip Bridges x 10 reps per leg