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)
.
Two sets of:
“Barbell Clean Mobility”
Kang Squats x 5
Back Rack Elbow Drivers x 30 seconds
Front Squat x 5
Two sets of:
Seated Box Jump x 5
Broad Jump x 5
Weightlifting
Power Clean (6X(1+1+1))
Every 2:30, for 15 minutes (6 sets) of:
Power Clean + Front Squat + Hang Clean
Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Metcon
Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Meter Row
30 Single-Arm Kettlebell Snatches*
*Partition the reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch – passing the dumbbell below the waist to start each rep and finishing overhead.
Accessory Work
Two sets of:
20 Leg Lift Overs (10 each leg)
30 Alternating Pike Position Heel Taps (15 each side)
40 Russian Twist @ 1111 Tempo (20 each side)
Rest as needed