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)

Banded Lat Stretch x 60 seconds each side

Banded Hamstring Flossing x 60 seconds each side

Clean & Jerk Barbell Complex

Weightlifting

Clean and Jerk (2×2, 8×1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

*Sets 1-2 – 2 reps @ 60-65%

*Sets 3-4 – 1 rep @ 70-75%

*Sets 5-6 – 1 rep @ 80-85%

*Sets 7-8 – 1 rep @ 86-90%

*Sets 9-10 – 1 rep @ 90-95%

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010

Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011

Station 4 – Superman Punches x 30-40 seconds

Station 5 – Prone Plank Hold x 30-40 seconds

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

10 Toes to Bar

10 Ground to Overhead (135/95 lbs)

FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

10 Toes to Bar or Knees to Elbow or 20 V-Ups

30 Single Kettlebell Sumo Deadlifts

Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.