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)
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side
Every 2 minutes, for 6 minutes (3 sets):
Single-Arm Kettlebell Swings x 10 per arm
Suitcase Carry x 40-50 yards HEAVY (switch arms halfway)
OR if you are cleaning today…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5
1-Step Box Jump x 5 reps
Strength/Skill
Hang Clean (8 X (1+1))
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean
OR
FITNESS:
Every 90 seconds, for 15 minutes (2 sets of each):
Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010
Station 2 – Prone Banded Hamstring Curls x 20 reps @ 20X0
Station 3 – Wall Sit x 60 seconds
Station 4 – Farmer’s Carry x 60 seconds
Station 5 – Ab-Wheel Rollouts x 8-10 reps @ 2011
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)
OR
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
400/300 Meter Row
25 Kettlebell Swings