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)

Spend 5-10 minutes working on shoulder internal rotation.

Barbell Complex x 2 sets w/ empty barbell:

Jefferson Deadlift x 5

Romanian Deadlift x 5

Muscle Cleans x 5

Hang Power Cleans x 5

Strength/Skill

Power Clean

PERFORMANCE:

Take 15-20 minutes to build to today’s heavy Power Clean

FITNESS:

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

Bulgarian Goat Bag Swings x 12 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Row

5 Power Cleans (185/135 lbs)

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Row

20 Kettlebell Swings