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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)

.

Two sets of:

Wall Sit x 30 seconds

Seated Pike Double Leg Lift x 15 reps

Supinated Grip Hanging Tuck Hold x 15 seconds

Two sets of:

Kettlebell Suitcase Carry x 50 feet per arm

Kettlebell Swing x 15 reps

Broad Jump x 3 reps, reset between reps, and give maximal effort.

Weightlifting

Clean and Jerk (6x(1+1), 4×2, 2×1, 4×1)

Every 90 seconds, for 9 minutes (6 sets):

Halting Clean Deadlift + Clean + Jerk

(Perform a Clean Pull to mid-thigh with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Romanian Deadlift x 8 reps @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

15 Ground to Overhead (135/95 lbs)

30 Toes to Bar

12 Ground to Overhead

24 Toes to Bar

9 Ground to Overhead

18 Toes to Bar
FITNESS:

Three rounds for time of:

30 Alternating Single-Arm Dumbbell Snatches

40 V-Ups

Accessory Work

4 sets

60 seconds wall sit

60 seconds rest