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:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Weightlifting
Clean and Jerk (12 X 1)
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.”
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)
Station 4 – Tall Box Jumps x 10 reps
(height of the box doesn’t matter, the 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)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Strict Pull-Ups