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:
Kettlebell Suitcase Carry x 50 feet per arm
Broad Jump x 5 reps
Complete two sets of:
Extended Inchworm with Hold x 5 reps
Kettlebell Sumo Deadlift x 10 reps
Supinated Grip Tuck Hold x 30 seconds
“Hunterโs 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 (8X1)
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2โณ Below the Knee + Jerk
(pause for 2 seconds at 2โณ below the knee, and clean from the position, followed by a jerk)
Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 โ Russian Kettlebell Swings x 25 reps
Station 2 โ Ab-Wheel Rollouts x 10 reps @ 3111
Station 3 โ Side Plank x 45 seconds each side
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Toes to Bar
.
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
30 Lateral Parallette Jump-Overs
20/15 Calories of Assault Bike
20 V-Ups or 12 Hanging Knees to Chest
Accessory Work
Accumulate 100 Elbow Jacks
youtu.be/9D1rTl0BT-k