CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Overhead Movement Prep

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

OR

Take 10 minutes to draw out your jerk footwork

THEN: Three sets of:

Press in Split Jerk Position x 3-5 reps

Rest as needed

Strength/Skill

Split Jerk (8 X 1+2)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Jerk + 2 Split Jerks

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 2 – Hollow Rock or Hold x 45 seconds

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, the 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 25-30 seconds to complete your 5 reps if done properly)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches

12 Single-Arm Dumbbell Push Presses (Left Arm)

12 Single-Arm Dumbbell Push Presses (Right Arm)