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TUESDAY, 11/23/21

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

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