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