CrossFit Odyssey – CrossFit
Warm-up
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
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 Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Barbell Complex Warm-Up
Weightlifting
Clean and Jerk
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, 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)
Station 3 – 60-second Prone Plank Hold
Station 4 – 60-second Horse Stance Hold
Metcon
Metcon (Time)
PERFORMANCE:
Ten rounds for time:
30 Double-Unders
3 Ground to Overhead (135/95 lbs)
FITNESS:
Five rounds for time of:
15/10 Calories of Assault Bike
12 Alternating Dumbbell Snatches