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THURSDAY, 9/2/21

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 (1×1, 4 x 1+1)

Take 12-15 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then…

Every 90 seconds, for 6 minutes (4 sets):

Clean & Jerk x 1.1 reps @ 85% of 1-RM

(rest 5-10 seconds between singles)

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Dumbbell Death March x 14-16 steps @ 3011

Station 2 – Medball Hamstring Curls x 10-12 reps @ 2111

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

20 Power Cleans (135/95 lbs)

40 Box Jump-Overs (24″/20″)

FITNESS:

For time:

40/30 Calories of Assault Bike

60 Kettlebell Swings

30 Kettlebell Box Step-Overs

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